Physical Activity
Understanding Physical Activity
Physical activity is key to improving health. Being physically active reduces the risk of diseases such as diabetes, heart and blood vessel diseases, and obesity.
Benefits of Physical Activity
Regular physical activity is one of the most important things you can do for your health.
If you’re hesitant to start exercising or increase your physical activity because you’re afraid of getting injured, the good news is that moderate-intensity aerobic activities, such as brisk walking, are generally safe for most people.
It's important to start slowly and gradually increase your activity level.
If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk to your doctor to find out if it limits your ability to be active. Then, work with your doctor to develop a physical activity plan that suits your abilities. The important thing is to avoid being inactive.
01
Managing Your Weight
Want to achieve or maintain a healthy weight? Diet and physical activity both play an important role in weight management.
You gain weight when the calories you burn—including those burned during physical activity—are fewer than the calories you consume through food or drinks.
When it comes to weight management, physical activity needs vary greatly from person to person.
You may need to be more active than others to achieve or maintain a healthy weight.
To maintain your weight
Gradually increase your activity level until you reach 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent combination of both each week. Strong scientific evidence suggests that physical activity can help maintain a healthy weight over time. However, the exact amount of physical activity needed for this purpose is unclear because it varies greatly from person to person. You may need to engage in more than the equivalent of 150 minutes of moderate-intensity activity per week to maintain your weight.
To lose weight and maintain the results
You need a high level of physical activity, unless you also adjust your diet and reduce the number of calories from food and drinks. Achieving and maintaining a healthy weight requires regular physical activity and a healthy eating plan.
02
Reducing the risk of cardiovascular disease
Coronary heart disease and stroke are the two leading causes of death worldwide.
However, following the guidelines and engaging in at least 150 minutes per week (2 hours and 30 minutes) of moderate-intensity aerobic activity can reduce the risk of these diseases.
You can further reduce your risk by getting more physical activity.
Regular physical activity can also lower blood pressure and improve cholesterol levels.
03
Reducing the risk of certain types of cancer
Physical activity reduces the risk of certain types of cancer. Research shows that:
• Physically active people have a lower risk of colorectal cancer than those who are inactive.
• Physically active women are at risk breast cancer lower than that of inactive people.
By staying physically active, you reduce your risk of endometrial cancer and lung cancer.
Although research has not yet reached a definitive conclusion, some findings suggest that the risk of endometrial cancer and lung cancer may be lower for people who exercise regularly compared to those who are inactive.
04
Reducing the risk of type 2 diabetes and metabolic syndrome
Regular physical activity can reduce the risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is a condition in which you have a combination of the following factors:
• Too much fat around the waist
• high blood pressure
• low HDL cholesterol
• high triglycerides
• high blood sugar.
Research shows that the incidence of this condition is lower among people who engage in 120 to 150 minutes (2 hours to 2 hours and 30 minutes) of at least moderate-intensity aerobic activity each week. The more physical activity a person engages in, the lower the risk.
If you are a cancer survivor, research shows that regular physical activity not only helps improve your quality of life but also enhances your physical fitness.
05
Strengthens bones and muscles
As we age, it’s important to protect our bones, joints, and muscles.
In addition to supporting your body and helping you move, maintaining the health of your bones, joints, and muscles can help ensure that you are able to perform daily activities and remain physically active.
Build strong, healthy muscles. Strength-training exercises can help increase or maintain muscle mass and strength. Gradually increasing the weight and number of repetitions will provide greater benefits, no matter your age.
06
Improving mental health and mood
Regular physical activity can help maintain sharp thinking, learning, and judgment skills as you age.
This activity can also reduce the risk of depression and help you sleep better.
Research shows that engaging in aerobic exercise or a combination of aerobic exercise and strength training 3 to 5 times a week for 30 to 60 minutes can provide these mental health benefits.
Some scientific evidence also suggests that even lower levels of physical activity can be beneficial.
07
Improving the ability to perform daily activities and preventing falls
Functional limitations refer to the loss of the ability to perform daily activities, such as climbing stairs, shopping for household necessities, or playing with grandchildren.
How does this relate to physical activity? If you are a middle-aged or older adult who is physically active, your risk of functional limitations is lower than that of people who are inactive.
Have you been having trouble performing some of your daily activities? Aerobic exercise and strength training can help improve your ability to perform those activities.
Are you an older adult at risk of falling?
Research shows that doing balance and muscle-strengthening exercises each week, along with moderate-intensity aerobic activities such as brisk walking, can help reduce the risk of falls.
08
Increasing the chances of living longer
Scientific evidence shows that physical activity can reduce the risk of premature death from leading causes of death, such as heart disease and certain types of cancer.
This is remarkable in two ways:
• Few lifestyle choices have as great an impact on health as physical activity. People who are physically active for about 7 hours a week have a 40 percent lower risk of premature death than those who are active for less than 30 minutes a week.
• You don’t need to engage in a large amount of physical activity or high-intensity exercise to reduce your risk of premature death. You can lower your risk of premature death by engaging in at least 150 minutes of moderate-intensity aerobic activity per week.
Everyone can reap health benefits from physical activity, regardless of age, ethnicity, body shape, or size.
How much physical activity is recommended?
The source page lists the following WHO recommendations:
01
Children and adolescents aged 5–17
• Engage in at least 60 minutes of moderate- to vigorous-intensity physical activity every day.
• Physical activity for more than 60 minutes each day will provide additional health benefits.
• Include activities that strengthen muscles and bones at least 3 times a week.
02
Adults aged 18–64
• Engage in at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activities.
• For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or an equivalent amount.
• Strength training exercises that target major muscle groups are performed on 2 or more days per week.
03
Adults aged 65 and older
• Engage in at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activities.
• For additional health benefits, increase moderate-intensity physical activity to 300 minutes per week, or an equivalent amount.
• People with limited mobility should engage in physical activity to improve their balance and prevent falls at least 3 days a week.
• Strength training exercises that target major muscle groups are performed on 2 or more days per week.
The intensity of various forms of physical activity varies from person to person. The source page states that, to be beneficial for heart and respiratory health, all activities should be performed in sessions lasting at least 10 minutes.
How much physical activity is recommended?
The source page lists the following WHO recommendations:
01
Children and adolescents aged 5–17
• Engage in at least 60 minutes of moderate- to vigorous-intensity physical activity every day.
• Physical activity for more than 60 minutes each day will provide additional health benefits.
• Include activities that strengthen muscles and bones at least 3 times a week.
02
Adults aged 18–64
• Engage in at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activities.
• For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or an equivalent amount.
• Strength training exercises that target major muscle groups are performed on 2 or more days per week.
03
Adults aged 65 and older
• Engage in at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activities.
• For additional health benefits, increase moderate-intensity physical activity to 300 minutes per week, or an equivalent amount.
• People with limited mobility should engage in physical activity to improve their balance and prevent falls at least 3 days a week.
• Strength training exercises that target major muscle groups are performed on 2 or more days per week.
The intensity of various forms of physical activity varies from person to person. The source page states that, to be beneficial for heart and respiratory health, all activities should be performed in sessions lasting at least 10 minutes.