How Much Physical Activity is Recommended Per Week?
Physical activity is a crucial component of a healthy lifestyle, and it’s important to understand how much exercise is recommended per week to maintain good health. According to the World Health Organization (WHO), adults aged 18-64 should engage in at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or 75 minutes of vigorous-intensity aerobic physical activity. Additionally, adults should also do muscle-strengthening activities on two or more days a week.
Understanding the Recommendations
The WHO’s recommendations are based on extensive research that demonstrates the benefits of regular physical activity. Moderate-intensity aerobic activity includes activities such as brisk walking, swimming, or cycling, while vigorous-intensity aerobic activity includes activities like running, jumping rope, or playing sports. Muscle-strengthening activities can include lifting weights, doing bodyweight exercises, or using resistance bands.
It’s important to note that these recommendations are for adults. Children and adolescents should engage in even more physical activity, with the WHO suggesting that children aged 5-17 should accumulate at least 60 minutes of moderate-to-vigorous physical activity daily. This helps promote healthy growth and development, as well as reduce the risk of chronic diseases later in life.
Benefits of Regular Physical Activity
Engaging in the recommended amount of physical activity per week has numerous health benefits. Some of the key advantages include:
1. Improved cardiovascular health: Regular exercise helps lower blood pressure, reduce the risk of heart disease, and improve overall heart health.
2. Weight management: Physical activity helps burn calories, which can contribute to weight loss or maintenance.
3. Enhanced mental health: Exercise has been shown to reduce symptoms of depression and anxiety, as well as improve overall mood and cognitive function.
4. Increased energy levels: Regular physical activity can help boost your energy levels, making it easier to tackle daily tasks and responsibilities.
5. Reduced risk of chronic diseases: Engaging in the recommended amount of physical activity can lower the risk of developing type 2 diabetes, certain cancers, and other chronic conditions.
Implementing the Recommendations
To meet the WHO’s recommendations, it’s important to incorporate physical activity into your daily routine. Here are some tips to help you get started:
1. Set realistic goals: Start with small, achievable goals and gradually increase the duration and intensity of your workouts.
2. Find activities you enjoy: Choose activities that you enjoy, whether it’s walking, dancing, or playing a sport, to make it easier to stick to your routine.
3. Make it a habit: Incorporate physical activity into your daily schedule, just like you would with other important tasks.
4. Be consistent: Aim to exercise most days of the week, and try to maintain a regular schedule.
5. Seek support: Join a fitness class, find a workout buddy, or use online resources to stay motivated and accountable.
Conclusion
Meeting the recommended amount of physical activity per week is essential for maintaining good health and reducing the risk of chronic diseases. By incorporating moderate-intensity aerobic activity, vigorous-intensity aerobic activity, and muscle-strengthening exercises into your routine, you can enjoy the numerous benefits of regular physical activity. Remember to start with small, achievable goals and gradually increase your activity level to reach the recommended guidelines.
