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Physical inactivity has been identified as the major risk factor for global mortality and has a significant influence on the prevalence of non-communicable diseases (NCDs) such as cancer, osteoarthritis, heart disease, diabetes, Parkinson’s disease and many more. Research has shown that individuals who are not exercising enough are 20-30% more likely to develop these diseases, shortening their lifespan by 3-5 years!

With physical inactivity levels rising in most 1^st world countries around the world, it begs the question, how much physical activity is enough?

The World Health Organisation (WHO) is a specialised agency developed by the United Nations with the aim of allowing people around the world to achieve the highest possible level of health.  It is their mission to promote health, keep the world safe and serve the vulnerable, with a measurable impact for people at national level.

The WHO have developed global recommendations on physical activity for health across three age groups in order to make it clear and readily applicable the level of physical activity that is required reduce your chance of developing a non-communicable disease.

So…what are the WHO Guidelines?

Children and young people aged 5–17 years old

1. At least 60 minutes of moderate to vigorous-intensity physical activity daily.
2. Physical activity of amounts greater than 60 minutes daily will provide additional health benefits.
3. Most of daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone, at least 3 times per week.

18–64 years old

1. At least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
2. Aerobic activity should be performed in bouts of at least 10 minutes duration.
3. For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.
4. Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

65 years old and above

1. At least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
2. Aerobic activity should be performed in bouts of at least 10 minutes duration.
3. For additional health benefits, adults aged 65 years and above should increase their moderate intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous intensity activity.
4. Adults of this age group with poor mobility should perform physical activity to enhance balance and prevent falls on 3 or more days per week.
5. Muscle-strengthening activities should be done involving major muscle groups, on 2 or more days a week.
6. When adults of this age group cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.

And…what does exercise intensity mean?

Exercise intensity is defined as a percentage of your maximum heart rate (HR) which is calculated with the simple equation 220 beats per minute minus your age (eg. 30 year old max HR would be 220-30=190 bpm).

Low intensity exercise: below 50% max HR, breathing at a normal rate, not sweating.

Moderate intensity exercise: 50-70% max HR, your breathing quickens, but you're not out of breath, you develop a light sweat after about 10 minutes of activity, you can carry on a conversation, but you can't sing.

Vigorous intensity exercise: 70-85% max HR, your breathing is deep and rapid, you develop a sweat after only a few minutes of activity, you can't say more than a few words without pausing for breath.

It is important to note that physical activity doesn’t just mean going to the gym, or structured exercise classes but includes recreational or leisure-time physical activity, transportation (e.g walking or cycling to work), occupational activity, household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities. All of the above will improve cardiorespiratory and muscular fitness, bone health and reduce the risk of NCDs and aid in improving mental health.

If you are unsure as to whether you are in the right physical condition to meet the guidelines or would like advice on what you can do, book in to see a Physiotherapist or Exercise Physiologist at Back in Motion Aspendale Gardens by calling 95801985 or online.

For more information on the physical activity guidelines visit https://www.who.int/health-topics/physical-activity