Are you frequently stationary?
The World Health Organization (WHO) has issued guidelines for physical activity that can help adults improve their overall health, prevent diseases, and increase functional capacity [1][2][3][4]. According to these guidelines, adults should aim for 150 to 300 minutes of moderate-intensity physical activity per week, or 75 to 150 minutes of vigorous-intensity physical activity, or an equivalent combination of both. In addition, adults should engage in muscle-strengthening activities involving major muscle groups on 2 or more days per week.
These recommendations are based on the 2020 WHO guidelines on physical activity, which highlight the benefits of regular moderate-to-vigorous activity and muscle strengthening for overall health, disease prevention, and functional capacity. The flexible range of recommendations caters to individual health status and preferences, aiming to reduce risks of chronic diseases and early death.
Moderate-intensity aerobic activities can include brisk walking or relaxed cycling. Vigorous-intensity activities might include jogging or interval training. Examples of muscle-strengthening activities include exercises using one's own body weight, such as push-ups.
Incorporating physical activity into daily life can be as simple as taking the stairs instead of the elevator, parking the car further away, or cycling to work, the supermarket, or appointments. Every bit of movement counts, and the WHO emphasizes that every bit of movement is better than none.
Staying motivated to exercise can sometimes be challenging. Imagining how good you'll feel after a short run or walk can help keep you on track. Listening to an audiobook while walking can be a motivating factor for walks. Mentally blocking excuses presented by the inner procrastinator with a clear "stop" can also help stay motivated.
Building habits such as doing yoga every morning after waking up or going for a run every Thursday at 6 pm can help establish regular exercise. Combining phone calls with a few steps of movement can be a way to incorporate more exercise into your day. Packing the sports bag the evening before, inflating the bicycle tire, or rolling out the yoga mat in the living room can remove obstacles to exercising the next day.
The WHO does not specify the duration or intensity of muscle-strengthening activities, allowing individuals to choose activities that best suit their fitness levels and preferences. Using the stairs for a quick workout by going up and down a few times is a simple way to strengthen thigh, calf, and buttock muscles.
In summary, the WHO's physical activity guidelines aim to promote health benefits effectively for adults. Engaging in regular moderate-to-vigorous activity and muscle strengthening can significantly improve overall health, prevent diseases, and increase functional capacity. The main thing is to start incorporating more movement into one's life and find activities that are enjoyable and sustainable in the long term.
References: [1] World Health Organization. (2020). Guidelines on Physical Activity and Sedentary Behaviour. [online] Available at: https://www.who.int/publications/i/item/9789240015038 [2] World Health Organization. (2020). Global Recommendations on Physical Activity for Health. [online] Available at: https://www.who.int/publications/i/item/9789240015021 [3] World Health Organization. (2020). Physical Activity and Health: Evidence for Action. [online] Available at: https://www.who.int/publications/i/item/9789240015014 [4] DKV. (2021). How Healthy Does Germany Live? [online] Available at: https://www.dkv.de/de/presse/pressemitteilungen/2021/how-healthy-does-germany-live-report-2021.html
In line with the 2020 World Health Organization (WHO) guidelines, incorporating regular moderate-to-vigorous physical activity and muscle strengthening exercises can contribute significantly to overall health, disease prevention, and functional capacity. Fitness-and-exercise practices can encompass activities such as brisk walking, yoga, cycling, or jogging, while muscle-strengthening activities might include push-ups or using one's own body weight. Creating health-and-wellness habits, such as doing yoga every morning or cycling to work, can help maintain fitness levels and support a science-backed approach to workplace-wellness.
