Maintain your physical fitness to live a longer life.


If the world's population was more physically active, four to five million deaths could be avoided each year. These global guidelines help countries develop evidence-based national health policies and support the WHO Global Action Plan on Physical Activity 2018-2030. Policies that encourage physical activity and reduce sedentary behavior can help to achieve the 2030 Sustainable Development Goals (SDGs), particularly Good Health and Well-being (SDG3),

Every step counts. 

1. Physical activity is beneficial to the heart, body, and mind. Regular physical activity can help prevent and manage heart disease, type 2 diabetes, and cancer, which account for nearly three-quarters of all deaths globally. Physical activity can also help to alleviate depression and anxiety symptoms, as well as improve thinking, learning, and overall well-being.

2. Any amount of physical activity is preferable to none, and more is preferable. WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week (or the equivalent vigorous activity) for all adults and an average of 60 minutes of moderate aerobic physical activity per day for children and adolescents for health and well-being.

3. Any type of physical activity counts. Physical activity can be done as part of work, sport and recreation, transportation (walking, wheeling, and cycling), and daily and household tasks.

4. Muscle building is beneficial to everyone. To help prevent falls and improve health, older adults (65 and older) should incorporate physical activities that emphasize balance and coordination, as well as muscle strengthening.

5. Sedentary behavior in excess can be harmful. It has been linked to an increased risk of heart disease, cancer, and type 2 diabetes. Limiting sedentary time and increasing physical activity is beneficial to one's health.

6. Everyone, including pregnant and postpartum women and people living with chronic conditions or disabilities, can benefit from increasing physical activity and decreasing sedentary behavior.

Disease that is not communicable 

Regular physical activity is an important preventive and management factor for noncommunicable diseases (NCDs) such as cardiovascular disease, type 2 diabetes, and a variety of cancers. Physical activity is also important. benefits mental health, including the prevention of cognitive decline and depression and anxiety symptoms; and can help to maintain a healthy weight and overall well-being. Global estimates show that 27.5 percent of adults and 81% of adolescents have failed to meet the 2010 WHO recommendations for physical activity in the last decade. There are also notable inequalities: data show that girls and women are less active than boys and men in most countries, and that there are significant differences in levels of physical activity between higher and lower economic groups, as well as between countries and regions. The WHO physical activity and sedentary behavior guidelines provide evidence-based public health recommendations for children, adolescents, adults, and older adults on the amount of physical activity (frequency, intensity, and duration) needed to provide significant health benefits and mitigate health risks. For the first time, recommendations on the relationships between sedentary behavior and health outcomes, as well as for subpopulations such as pregnant and postpartum women and people living with chronic conditions or disabilities.

The intended audience 

The guidelines are intended for policymakers in high-, middle-, and low-income countries working in ministries of health, education, youth, sport, and/or social or family welfare; government officials in charge of developing national, subregional, or municipal plans to increase physical activity and reduce sedentary behavior in population groups through guidance documents; people working in non-governmental organizations, the education sector, the private sector, research, and health care; and health care providers.

Recommendations

The WHO guidelines on physical activity and sedentary behavior present public health recommendations for all populations and age groups ranging from five years to 65 years and older, regardless of gender, cultural background, or socioeconomic status, and are applicable to people of all abilities. Those with chronic medical conditions and/or disabilities, as well as pregnant and post-partum women, should try to meet the recommendations as best they can.

By Covenant 


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