A sedentary lifestyle is bad for your health. Conversely, the practice of regular physical activity reduces the risk of cardiovascular disease, cancer and diabetes. WHO updated its recommendations in October 2022.
Tennis, football, dancing, walking, cycling, running…. Physical activity means any bodily movement produced by skeletal muscles that requires the expenditure of energy, recalls the World Health Organization (WHO). It includes movements made during leisure, professional life or to move from place to place. Problem : we are more and more sedentary. “More than one in 5 women combine a sedentary lifestyle with physical inactivity” pointed out, for example Public Health France based on the results of the Esteban study. At the origin of this sedentary lifestyle, thegrowing use of screens and the use of transport (car, subway, train). “71% of girls and 87% of boys aged 15-17 spend 3 hours or more in front of a screen every day“stated the health agency. But the less moves, the more we increase the risk of dying from cardiovascular disease, cancer or diabetes. The sedentary lifestyle also promotes the weight gain and poor sleep quality. What amount of sport per day ? How many days per week ? here are the WHO recommendations in terms of physical activity, discounted in October 2022.
What are the physical activity recommendations for children and adolescents?
WHO guidelines and recommendations give indications (by specific age groups and population groups) on the amount of physical activity necessary for good health.
| infants | Children 1-2 years old | Children 3-4 years old | Children and teenagers 5-17 years old |
|---|---|---|---|
| Active several times a day | 180 mins/ day | 180 min/day (including 60 min of moderate to sustained intensity) | 60min/day moderate to vigorous physical activity + Endurance/muscular activities 3 times/week |
What are the physical activity recommendations for adults?
According to the WHO, adults aged 18 to 64:
- should spend at least 150 (2:30) to 300 minutes (5 hours) per week of moderate-intensity endurance activity ;
- or practice at least 75 (1h15) to 150 minutes (2h30) of sustained intensity endurance activity ; or an equivalent combination of moderate and vigorous intensity activities throughout the week;
- should practice Twice a week or more activities of muscle building of moderate or higher intensity – which work the major muscle groups.
- can carry to more than 300 minutes engaging in moderate-intensity endurance activity; or engage in more than 150 minutes of vigorous-intensity endurance activity; or an equivalent combination of moderate and vigorous intensity activities throughout the week, in order to gain additional health benefits ; and
- should limit their sedentary time. Replacing a sedentary lifestyle with physical activity of any intensity (including light) is beneficial for health;
- all should strive to exceed recommended levels of moderate-to-vigorous intensity physical activity to lessen the adverse effects of a high level of physical inactivity.
What are the physical activity recommendations for older people?
For people aged 65 and over, the recommendations are the same as for adults aged 18-64 with an additional indication concerning activities that focus on functional balance 3 times per week to improve their functional capacity and prevent falls.
What are the physical activity recommendations for pregnant women?
The pregnant and postpartum women without contraindication should spend at least 150 minutes either 2h30 per week of moderate physical activity and engage in a variety of muscle-strengthening activities. Physical activity in pregnant women reduces the risk of:
- toxaemia of pregnancy;
- gestational hypertension;
- Gestational Diabetes ;
- excessive weight gain;
- complications during childbirth;
- postpartum depression;
- newborn complications
What are the physical activity recommendations for chronic illnesses?
People with a chronic illness (hypertension, type 2 diabetes, cancer, etc.) should devote between 2h30 and 5 hours per week of moderate physical activity or practice between 1h15 and 2 hours of sustained endurance activity. They should also practice Twice a week or more muscle building activities.
What are the physical activity recommendations for adults with disabilities?
Adults with disabilities should perform between 2h30 and 5 hours per week of moderate physical activityBetween 1h15 and 2h30 of sustained endurance activity2 times a week muscle building activities.
Source: Physical activity, WHO, October 5, 2022