Do you really know how much physical activity you should be doing? For your physical health? Your mental health? Your general well-being?
Most people are aware of the countless benefits physical activity brings us including reducing the risk of cardiovascular disease, type 2 diabetes, some cancers, bone and joint problems, unhealthy weight gain, anxiety, and depression, improving sleep and overall, well-being … but so many of us are not meeting the current physical activity guidelines. And so many of us have no idea on how much this really is?!
So, here it is… a summary of the World Health Organisation (WHO) Guidelines on Physical Activity, Sedentary Behaviour:
WHO refers to Physical activity as “all movement including during leisure time, for transport to get to and from places, or part of a person’s work. “
Adults aged 18-64 years
all adults should undertake regular physical activity
should do at least 150- 300 mins of moderate-intensity aerobic physical activity/week - or at least 75-150mins of vigorous-intensity aerobic physical activity/week - or an equivalent combination of both moderate and vigorous-intensity aerobic activity throughout the week
should also do muscle-strengthening exercises involving all major muscle groups at moderate or greater intensity on 2 or more days/week
should limit the amount of time being sedentary. Replacing sedentary time with physical activity of any intensity
to help reduce the detrimental effects of high levels of sedentary behaviour on health, all adults should aim to do more than the recommended levels of moderate-to-vigorous intensity physical activity.
Adults aged 65 years and above
in older adults, physical activity also helps prevent falls and falls-related injuries and declines in bone health and functional ability
as for adults above
and as part of their physical activity should include varied multicomponent physical activities that emphasize functional balance and strength training at moderate or greater intensity on 3 or more days/week to enhance functional capacity and reduce falls.
Whether it be your regular Featherstone Physio Pilates exercise classes, walking, cycling, swimming, dancing, sports, playtime, gardening, household chores, incidental activities with friends, with family, within your community… it doesn’t matter the activity that you choose - just get ACTIVE!