How Much Exercise Is Enough?
Right now, exercise might not be on top of your to-do list. But the World Health Organization (WHO) says it should be. According to its newly released physical activity guidelines, 1 in 4 adults (and 4 out of 5 adolescents) don’t get enough aerobic exercise. That might not sound so bad, but a lack of physical activity can increase the odds of an early death by 20 to 30%. On the flip side, exercise can be a powerful tool for prevention, proven to help protect against cardiovascular disease, diabetes, depression and anxiety. Plus it can improve thinking, learning and judgement — and even help you get a better night’s sleep.
How Much Movement Do You Need?
The newly updated WHO guidelines recommend a minimum of 150 to 300 minutes of moderate activity per week or 75 to 150 minutes of vigorous activity, or a combination of both. That’s anywhere from an hour and 15 minutes to 5 hours.
Although that might sound like a lot, if you break it down to how much exercise a day you need, it works out to less than an hour. 150 to 300 minutes per week averages to about 21 to 43 minutes per day. Exercising around 300 minutes a week may also offer additional benefits to those wanting to lose weight, according to a new study published in Medicine & Science in Sports & Exercise. Researchers found that after 12 weeks, this amount of exercise led to a loss of nearly four pounds of body fat in study participants.
Targeted Fitness Guidance
How much you should exercise depends on a few different factors. The new WHO guidelines don’t just spell out the amount and intensity of exercise needed for optimal health; they also recommend the types, namely a combination of aerobic exercise and muscle strengthening exercises. In addition to continued advice for children, adolescents, adults and seniors, the new report makes first-time activity recommendations for:
• Pregnant and postpartum women
• People with chronic health conditions
• People living with disabilities
Here’s How Much Activity You Need According To W.H.O.
• Children and adolescents (ages 5-17): A minimum of 60 minutes of moderate to vigorous physical activity a day. At least 3 days a week should include vigorous aerobic activity and activities that build strong muscles and bones.
• Adults (ages 18-64): A minimum of 150 to 300 minutes of moderate (or 75 to 150 minutes of vigorous) aerobic activity a week. Twice-weekly muscle strengthening can provide additional benefits.
• Older adults (over age 65): Seniors can follow the same guidelines as younger adults but should also include strength and balance training 2 to 3 times a week to protect against falls.
• Pregnant and postpartum women: 150 minutes of moderate intensity aerobic activity per week including muscle-strengthening exercises.
• People living with chronic health conditions and disabilities: These folks can benefit from the same recommendations as healthy adults and children, with modification as recommended by their physician.
How To Get Started With Physical Activity Exercises
These new guidelines may sound daunting, but they’re really about moving more. If you’re not sure where to begin, these tips can help:
• Don’t overdo it.
• Don’t forget strength exercises.
• Break it down: it’s not necessary to try to squeeze in all activity at once.
For Further Reading:
• The Mayo Clinic has published an article, "How much should the average adult exercise every day?" at: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
• Harvard Medicine's article "How much exercise do you need?" is at: https://www.health.harvard.edu/newsletter_article/how-much-exercise-do-you-need
• Another article, "How Much Exercise Is Enough?" can be found at Kinesophy.com: https://www.kinesophy.com/how-much-exercise-is-enough/