The World Health Organization (WHO) has developed clear guidelines to help you stay active, improve your well-being, and reduce your risk of chronic diseases. Let’s explore the key takeaways and why it’s time to reflect on your own activity levels.
Why Physical Activity Matters
Regular physical activity is essential for maintaining both physical and mental health. It can help prevent and manage serious conditions like heart disease, type-2 diabetes, and cancer, which together account for nearly three-quarters of deaths worldwide. Beyond physical health, staying active can reduce symptoms of depression and anxiety, and even improve cognitive function, enhancing your overall quality of life.
How Much Physical Activity Do You Need?
The WHO recommends:
- Adults: Aim for 150 to 300 minutes of moderate aerobic activity per week (e.g., brisk walking, cycling), or an equivalent amount of vigorous activity.
- Children and Adolescents: An average of 60 minutes of moderate activity per day is key for growth and development.
All Activity Counts
Physical activity doesn’t have to mean hitting the gym. Whether it’s walking or cycling to work, doing household chores, or playing a sport, every bit of movement contributes to better health. Muscle-strengthening activities, such as resistance training, are especially important for everyone, particularly older adults who benefit from activities that improve balance and coordination.
Reduce Sedentary Time
Spending too much time sitting can be harmful. Excessive sedentary behaviour increases the risk of heart disease, cancer, and type-2 diabetes. Limiting time spent sitting or lying down and incorporating more movement into your day is essential for long-term health.
Everyone Can Benefit
From pregnant and postpartum women to people living with chronic conditions or disabilities, everyone can gain from increasing their physical activity levels. Small changes can have a big impact on overall well-being, regardless of where you’re starting from.
Reflect and Take Action
Now’s the time to ask yourself: Are you moving enough? Whether you’re just starting out or looking to take your fitness to the next level, remember that every bit of movement counts. Prioritise your health today and find ways to incorporate more physical activity into your routine.
Make the move for a healthier you!