Physical activity
Physical inactivity is one of the 10 risk factors for mortality in the world.
Physical inactivity is a major risk factor for non-communicable diseases (NCDs) such as cardiovascular disease, cancer and diabetes.
Physical activity has significant health benefits and helps prevent NCDs.
Globally, one in four adults is not active enough.
More than 80% of adolescents are not sufficiently physically active.
56% of WHO Member States have policies to combat physical inactivity.
WHO Member States have agreed to reduce physical inactivity by 10% by 2025.
What is physical activity?
The WHO defines physical activity as any bodily movement produced by muscles that requires the expenditure of energy - this includes movement while working, playing, doing household chores, moving around and during leisure activities.
The term "physical activity" should not be confused with the term "exercising", which is a more deliberate, structured, repetitive sub-category of physical activity that is intended to improve or maintain one or more aspects of physical fitness. Whether the level of intensity is moderate or higher, physical activity has health benefits.
Beyond exercise, any other physical activity, whether for recreation, for getting from one place to another, or for work, has health benefits. In addition, additional activity of moderate or vigorous intensity can improve health.
What are the WHO recommendations for physical activity?
The WHO makes the following recommendations:
Children and adolescents 5-17 years of age
should engage in at least 60 minutes of moderate to vigorous physical activity daily;
physical activity for more than 60 minutes a day will provide additional health benefits;
should include activities that strengthen muscles and bones at least three times a week.
Adults 18 to 64 years of age
should engage in at least 150 minutes of moderate-intensity physical activity per week, or at least 75 minutes of vigorous physical activity per week, or an equivalent combination of moderate and vigorous physical activity;
to achieve additional health benefits, adults should increase their participation in moderate-intensity or equivalent physical activity to 300 minutes per week;
Strengthening activities involving the major muscle groups should be undertaken two or more days per week.
Adults 65 years of age and older
should engage in 150 minutes of moderate-intensity physical activity per week, or at least 75 minutes of high-intensity physical activity per week, or an equivalent combination of moderate- and high-intensity physical activity;
to achieve additional health benefits, they should increase moderate-intensity physical activity to 300 minutes per week, or the equivalent;
People with mobility impairments should engage in physical activity to improve balance and prevent falls on three or more days per week;
Strengthening activities involving major muscle groups should be done twice a week or more.
The intensity of different forms of physical activity varies from person to person. To be beneficial for cardio-respiratory endurance, all activities should be done in increments of at least 10 minutes.
The benefits of physical activity and the risks associated with lack of exercise
Regular physical activity of moderate intensity such as walking, cycling or playing sports is beneficial to health. At any age, the benefits of exercise outweigh the potential risks, such as accidents. Any physical activity is better than no exercise at all. Recommended activity levels can be easily achieved by increasing your activity level throughout the day.
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