Physical activity among adults (18 to 64 years): Recommendations and Benefits!

Understanding Sedentary Behavior

Sedentary Behavior:

• Involves low energy expenditure activities while awake.
• Includes sitting, reclining, or lying down.

Concerns with Sedentary Lifestyle:

• Increased use of motorized transport.
• Higher screen time for work, education, and recreation.
• Associated with poor health outcomes such as:
  1. Cardiovascular diseases.
  2. Cancer.
  3. Type-2 diabetes.

Importance of Physical Activity

Benefits of Physical Activity:

• Prevents and manages noncommunicable diseases (cardiovascular diseases, diabetes, cancer).
• Reduces symptoms of depression and anxiety.
• Enhances brain health and overall well-being.

Recommendations from WHO

General Recommendations:

• All adults should engage in regular physical activity.
• 150–300 minutes of moderate-intensity aerobic activity (e.g., brisk walking, swimming, running, cycling) per week.
• OR 75–150 minutes of vigorous-intensity aerobic activity (e.g., fast running, jumping rope, aerobic dancing) per week.

Muscle-Strengthening Activities:

• Involve all major muscle groups.
• Perform at moderate or greater intensity on 2 or more days a week for additional health benefits.

Tips for Increasing Physical Activity

• Take multiple stretching breaks during work hours.
• Use stairs instead of elevators.
• Walk or cycle to nearby areas instead of using cars or scooters.
• Relax by walking or playing with kids in the evening instead of watching TV.
• Join swimming classes or a gym.

Gradual Increase in Activity

• Begin with small amounts of physical activity.
• Gradually increase the frequency, intensity, and duration over time.

Source:- 

1.https://www.who.int/news-room/fact-sheets/detail/physical-activity 

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6881900