WHO GUIDELINES ON PHYSICAL ACTIVITY & SEDENTARY BEHAVIOUR

Summary

This video provides an overview of the World Health Organization's updated physical activity guidelines for different population groups, including children, adults, older adults, and pregnant or postpartum women. It highlights the importance of aerobic exercise, muscle and bone-strengthening activities, and the benefits of reducing sedentary behavior. The guidelines recommend specific activity durations and intensities based on age and health conditions, emphasizing that any amount of physical activity is better than none. It also outlines safety considerations for pregnant women and offers advice for those with disabilities, urging consultation with healthcare providers when necessary.

Takeaways

• 😀 Physical activity involving large muscle groups moving rhythmically (e.g., walking, cycling, swimming) is considered aerobic.
• 😀 Activities like running, jumping rope, and resistance training help promote bone growth and strength.
• 😀 A variety of physical activities can improve muscle strength, cardiovascular health, bone health, cognitive function, mental health, sleep, and body composition.
• 😀 The World Health Organization (WHO) recommends specific physical activity guidelines for different age groups, including children, adults, older adults, and pregnant women.
• 😀 For children aged 5-17 years, at least 60 minutes of moderate to vigorous physical activity per day is recommended, with muscle and bone-strengthening activities included at least 3 days a week.
• 😀 For adults aged 18-64, the WHO recommends 150 to 300 minutes of moderate-intensity activity or 75 to 150 minutes of vigorous activity each week, along with muscle-strengthening activities at least twice a week.
• 😀 Older adults (65+) should engage in 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous intensity activity per week, with at least two days of muscle-strengthening activities and balance training.
• 😀 Pregnant and postpartum women should engage in regular physical activity, as it reduces risks like gestational diabetes, preeclampsia, and postpartum depression, while not increasing risks to the baby.
• 😀 Pregnant women should avoid excessive heat, stay hydrated, and avoid certain physical activities (e.g., high-contact, high-risk activities) and activities in the supine position after the first trimester.
• 😀 For those not meeting the recommended activity levels, starting with small amounts of activity and gradually increasing is beneficial. Individuals with disabilities may need to consult health professionals for tailored guidance.

Q & A

What types of physical activity are considered aerobic?

Aerobic activities involve large muscles moving in a rhythmic manner for a sustained period, such as walking, cycling, and swimming.

Which activities promote bone growth and strength?

Activities that produce an impact or tension force on the bones, like running, jumping rope, and resistance training, promote bone growth and strength.

What are the key health benefits of engaging in physical activity?

Physical activity improves muscular strength, cardiovascular health, bone health, cognitive health, mental health, sleep, body composition, and more.

What physical activity guidelines does the WHO recommend for children aged 5-17?

Children aged 5-17 should do at least 60 minutes of moderate to vigorous-intensity aerobic activity per day, with at least 3 days per week including vigorous activity and activities that strengthen muscles and bones.

What is the recommended amount of physical activity for adults aged 18-64?

Adults aged 18-64 should engage in 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity activity each week, along with muscle-strengthening activities on at least two days a week.

How much physical activity is recommended for older adults (aged 65+)?

Older adults should aim for 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity activity weekly, with muscle-strengthening activities at least twice a week and activities that improve balance and prevent falls at least three times a week.

What are the recommendations for pregnant and postpartum women regarding physical activity?

Pregnant and postpartum women without contraindications should aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with a combination of aerobic and muscle-strengthening activities, while incorporating gentle stretches.

What safety considerations should pregnant women keep in mind when exercising?

Pregnant women should avoid excessive heat, high humidity, physical contact activities, and activities that pose a fall risk. They should also stay hydrated and avoid exercises in the supine position after the first trimester.

How should postpartum women approach returning to physical activity?

Postpartum women should return to physical activity gradually, with guidance from a healthcare provider, especially if they had a C-section.

What is the key takeaway from the WHO guidelines on physical activity across the lifespan?

The key takeaway is that individuals should limit sedentary behavior and replace it with physical activity of any intensity, as even small amounts of physical activity provide health benefits.