Physical activity
Fact
sheet N°385
Updated January 2015
Updated January 2015
Key facts
·
Insufficient physical activity is 1
of the 10 leading risk factors for death worldwide.
·
Insufficient physical activity is a
key risk factor for noncommunicable diseases (NCDs) such as cardiovascular
diseases, cancer and diabetes.
·
Physical activity has significant
health benefits and contributes to prevent NCDs.
·
Globally, 1 in 4 adults is not active
enough.
·
More than 80% of the world's
adolescent population is insufficiently physically active.
·
Policies to address insufficient
physical activity are operational in 56% of WHO Member States.
·
WHO Member States have agreed to reduce
insufficient physical activity by 10% by 2025.
What is physical activity?
WHO defines physical activity as any
bodily movement produced by skeletal muscles that requires energy expenditure –
including activities undertaken while working, playing, carrying out household
chores, travelling, and engaging in recreational pursuits.
The term "physical activity"
should not be confused with "exercise", which is a subcategory of
physical activity that is planned, structured, repetitive, and aims to improve
or maintain one or more components of physical fitness. Both, moderate and
vigorous intensity physical activity brings health benefits.
How much of physical activity is recommended?
WHO recommends:
Children and adolescents aged
5-17years
·
Should do at least 60 minutes of
moderate to vigorous-intensity physical activity daily.
·
Physical activity of amounts greater
than 60 minutes daily will provide additional health benefits.
·
Should include activities that
strengthen muscle and bone, at least 3 times per week.
Adults aged 18–64 years
·
Should do at least 150 minutes of
moderate-intensity physical activity throughout the week, or do at least 75
minutes of vigorous-intensity physical activity throughout the week, or an
equivalent combination of moderate- and vigorous-intensity activity.
·
For additional health benefits,
adults should increase their moderate-intensity physical activity to 300
minutes per week, or equivalent.
·
Muscle-strengthening activities
should be done involving major muscle groups on 2 or more days a week.
Adults aged 65 years and above
·
Should do at least 150 minutes of
moderate-intensity physical activity throughout the week, or at least 75
minutes of vigorous-intensity physical activity throughout the week, or an
equivalent combination of moderate- and vigorous-intensity activity.
·
For additional health benefits, they
should increase moderate intensity physical activity to 300 minutes per week,
or equivalent.
·
Those with poor mobility should
perform physical activity to enhance balance and prevent falls, 3 or more days
per week.
·
Muscle-strengthening activities
should be done involving major muscle groups, 2 or more days a week.
The intensity of different forms of
physical activity varies between people. In order to be beneficial for
cardiorespiratory health, all activity should be performed in bouts of at least
10 minutes duration.
Benefits of physical activity and risk of insufficient physical activity
Regular physical activity of moderate
intensity – such as walking, cycling, or doing sports – has significant
benefits for health. At all ages, the benefits of being physically active
outweigh potential harm, for example through accidents. Some physical activity
is better than doing none. By becoming more active throughout the day in
relatively simple ways, people can quite easily achieve the recommended
activity levels.
Regular and adequate levels of physical
activity:
·
improve muscular and
cardiorespiratory fitness;
·
improve bone and functional health;
·
reduce the risk of hypertension,
coronary heart disease, stroke, diabetes, breast and colon cancer and
depression;
·
reduce the risk of falls as well as
hip or vertebral fractures; and
·
are fundamental to energy balance and
weight control.
Insufficient physical activity is 1 of
the 10 leading risk factors for global mortality and is on the rise in many
countries, adding to the burden of NCDs and affecting general health worldwide.
People who are insufficiently active have a 20% to 30% increased risk of death
compared to people who are sufficiently active.
Levels of insufficient physical activity
Globally, around 23% of adults aged 18
and over were not active enough in 2010 (men 20% and women 27%). In high-income
countries, 26% of men and 35% of women were insufficiently physically active,
as compared to 12% of men and 24% of women in low-income countries. Low or
decreasing physical activity levels often correspond with a high or rising
gross national product. The drop in physical activity is partly due to inaction
during leisure time and sedentary behaviour on the job and at home. Likewise,
an increase in the use of "passive" modes of transportation also
contributes to insufficient physical activity.
Globally, 81% of adolescents aged 11-17
years were insufficiently physically active in 2010. Adolescent girls were less
active than adolescent boys, with 84% vs. 78% not meeting WHO recommendations.
Several environmental factors which are
linked to urbanization can discourage people from becoming more active, such
as:
·
fear of violence and crime in outdoor
areas
·
high-density traffic
·
low air quality, pollution
·
lack of parks, sidewalks and
sports/recreation facilities.
How to increase physical activity?
Both, society in general and
individuals can take action to increase physical activity. In 2013, WHO Member
States agreed to a target of reducing insufficient physical activity by 10% by
2025 and included strategies to achieve such in the "Global Action Plan
for the Prevention and Control of Noncommunicable Diseases 2013-2020".
Policies to increase physical activity
aim to ensure that:
·
in cooperation with relevant sectors
physical activity is promoted through activities of daily living;
·
walking, cycling and other forms of
active transportation are accessible and safe for all;
·
labour and workplace policies
encourage physical activity;
·
schools have safe spaces and
facilities for students to spend their free time actively;
·
quality physical education supports
children to develop behaviour patterns that will keep them physically active
throughout their lives; and
·
sports and recreation facilities
provide opportunities for everyone to do sports.
Policies and plans to address physical
inactivity have been developed in about 80% of WHO Member States, though these
were operational in only 56% of the countries in 2013. National and local
authorities are also adopting policies in a range of sectors to promote and
facilitate physical activity.
Physical activity is defined as any
bodily movement produced by skeletal muscles that requires energy expenditure.
Physical inactivity (lack of physical activity) has been identified as the
fourth leading risk factor for global mortality (6% of deaths globally).
Moreover, physical inactivity is estimated to be the main cause for
approximately 21–25% of breast and colon cancers, 27% of diabetes and
approximately 30% of ischaemic heart disease burden.
Regular and adequate levels of physical
activity in adults:
·
reduce the risk of hypertension,
coronary heart disease, stroke, diabetes, breast and colon cancer, depression
and the risk of falls;
·
improve bone and functional health;
and
·
are a key determinant of energy
expenditure, and thus fundamental to energy balance and weight control.
The term "physical activity"
should not be mistaken with "exercise". Exercise, is a subcategory of
physical activity that is planned, structured, repetitive, and purposeful in
the sense that the improvement or maintenance of one or more components of
physical fitness is the objective. Physical activity includes exercise as well
as other activities which involve bodily movement and are done as part of
playing, working, active transportation, house chores and recreational
activities.
Increasing physical activity is a
societal, not just an individual problem. Therefore it demands a
population-based, multi-sectoral, multi-disciplinary, and culturally relevant
approach.
Physical Inactivity: A Global Public Health Problem
Physical inactivity
Globally, around 31% of adults aged 15
and over were insufficiently active in 2008 (men 28% and women 34%).
Approximately 3.2 million deaths each year are attributable to insufficient
physical activity.
In 2008, prevalence of insufficient
physical activity was highest in the WHO Region of the Americas and the Eastern
Mediterranean Region. In both these regions, almost 50% of women were
insufficiently active, while the prevalence for men was 40% in the Americas and
36% in Eastern Mediterranean. The South East Asian Region showed the lowest
percentages (15% for men and 19% for women). In all WHO Regions, men were more
active than women, with the biggest difference in prevalence between the two sexes
in Eastern Mediterranean. This was also the case in nearly every country.
Reasons for physical inactivity
The current levels of physical
inactivity are partly due to insufficient participation in physical activity
during leisure time and an increase in sedentary behaviour during occupational
and domestic activities. Likewise, an increase in the use of
"passive" modes of transport has also been associated with declining
physical activity levels.
Increased urbanization has resulted in
several environmental factors which may discourage participation in physical
activity such as:
·
violence
·
high-density traffic
·
low air quality, pollution
·
lack of parks, sidewalks and
sports/recreation facilities.
Population-based, multi-sectoral,
multi-disciplinary, and culturally relevant policies need to be implemented to
increase physical activity levels globally.
The WHO Member States in WHA 66.10 have
agreed on a voluntary global NCD target for a reduction of 10% in physical
inactivity by 2025.
http://www.who.int/features/factfiles/physical_activity/en/
Physical inactivity is the fourth leading risk factor for global
mortality
Globally, 6% of deaths are attributed to physical inactivity.
This follows high blood pressure (13%), tobacco use (9%) and is equal to high
blood glucose (6%).
Moreover, physical inactivity is the main cause for
approximately 21–25% of breast and colon cancers, 27% of diabetes and 30% of
ischaemic heart disease burden.
Regular
physical activity helps to maintain a healthy body
Physically active
persons:
- improve their muscular and cardio-respiratory
fitness;
- improve their bone and functional health;
- have lower rates of: coronary heart disease,
high blood pressure, stroke, diabetes, colon and breast cancer, and
depression;
- have a lower risk of falling and of hip or
vertebral fractures;
- are more likely to maintain their weight.
Physical activity should not be mistaken for sport
Physical activity is any bodily movement produced by the
skeletal muscles that uses energy. This includes sports, exercise and other
activities such as playing, walking, doing household chores, gardening, and
dancing.
Both moderate and vigorous intensity physical activity bring health
benefits
Intensity refers to the rate at which the activity is being performed.
It can be thought of as "how
hard a person works to do the activity".
The intensity of different forms of physical activity varies
between people. Depending on an individual's relative level of fitness,
examples of moderate physical activity could include: brisk walking, dancing or
household chores. Examples of vigorous physical activity could be: running,
fast cycling, fast swimming or moving heavy loads.
5-17 years old
People aged 5–17 should accumulate at least 60 minutes of
moderate to vigorous physical activity daily. Amounts of physical activity
greater than 60 minutes provide additional health benefits.
18-64 years old
Adults aged 18–64 should do at least 150 minutes of moderately
intense physical activity throughout the week or at least 75 minutes of
vigorous activity throughout the week or an equivalent combination of moderate
and vigorous activity. In order to be beneficial for cardio-respiratory health,
all activity should be performed in bouts of at least 10 minutes duration.
Adults aged 65 and above
The main recommendations for adults and older adults are the
same. In addition, older adults with poor mobility should do physical activity
to enhance balance and prevent falls 3 or more days per week. When older adults
cannot do the recommended amount of physical activity due to health conditions,
they should be as physically active as their abilities and conditions allow.
These recommendations are relevant to all healthy adults
Unless specific medical conditions indicate the contrary, these
recommendations apply to all people, irrespective of gender, race, ethnicity or
income level. They also apply to individuals with chronic noncommunicable
conditions, not related to mobility, such as hypertension or diabetes. These
recommendations can be valid for adults with disabilities as well.
Doing some physical activity is better than doing none
Inactive people should start with small amounts of physical
activity and gradually increase duration, frequency and intensity over time.
Inactive adults, older adults and those with disease limitations will have
added health benefits when they become more active.
Pregnant, postpartum women and persons with cardiac events may
need to take extra precautions and seek medical advice before striving to
achieve the recommended levels of physical activity.
Supportive
environments and communities may help people to be more physically active
Urban and
environmental policies can have huge potential to increase the physical
activity levels in the population. Examples of these policies include ensuring
that:
- walking, cycling and other forms of active
transportation are accessible and safe for all;
- labour and workplace policies encourage
physical activity;
- schools have safe spaces and facilities for
students to spend their free time actively;
- sports and recreation facilities provide opportunities for everyone to be physically active.
Physical Activity and Adults
Recommended levels of physical activity for adults aged 18 - 64 years
In adults aged 18–64, physical activity
includes leisure time physical activity (for example: walking, dancing,
gardening, hiking, swimming), transportation (e.g. walking or cycling),
occupational (i.e. work), household chores, play, games, sports or planned
exercise, in the context of daily, family, and community activities. In order
to improve cardiorespiratory and muscular fitness, bone health, reduce the risk
of NCDs and depression:
1. Adults aged 18–64 should do at least 150 minutes of moderate-intensity
aerobic physical activity throughout the week or do at least 75 minutes of
vigorous-intensity aerobic physical activity throughout the week or an
equivalent combination of moderate- and vigorous-intensity activity.
2. Aerobic activity should be performed in bouts of at least 10 minutes
duration.
3. For additional health benefits, adults should increase their
moderate-intensity aerobic physical activity to 300 minutes per week, or engage
in 150 minutes of vigorous-intensity aerobic physical activity per week, or an
equivalent combination of moderate- and vigorous-intensity activity.
4. Muscle-strengthening activities should be done involving major muscle
groups on 2 or more days a week.
For further information click below and
download the complete document "Global Recommendations on Physical
Activity for Health" available in:
Physical activity for all
These recommendations are relevant to
all healthy adults aged 18–64 years unless specific medical conditions indicate
to the contrary. They are applicable for all adults irrespective of gender,
race, ethnicity or income level. They also apply to individuals in this age
range with chronic noncommunicable conditions not related to mobility such as
hypertension or diabetes.
These recommendations can be valid for
adults with disabilities. However adjustments for each individual based on
their exercise capacity and specific health risks or limitations may be needed.
There are multiple ways of accumulating
the total of 150 minutes per week. The concept of accumulation refers to
meeting the goal of 150 minutes per week by performing activities in multiple
shorter bouts, of at least 10 minutes each, spread throughout the week then
adding together the time spent during each of these bouts: e.g. 30 minutes of
moderate-intensity activity 5 times per week.
Pregnant, postpartum women and persons
with cardiac events may need to take extra precautions and seek medical advice
before striving to achieve the recommended levels of physical activity for this
age group.
Inactive adults or adults with disease
limitations will have added health benefits if moving from the category of “no
activity” to “some levels” of activity. Adults who currently do not meet the
recommendations for physical activity should aim to increase duration,
frequency and finally intensity as a target to achieving them.
Benefits of physical activity for adults
Overall, strong evidence demonstrates
that compared to less active adult men and women, individuals who are more
active:
·
have lower rates of all-cause
mortality, coronary heart disease, high blood pressure, stroke, type 2
diabetes, metabolic syndrome, colon and breast cancer, and depression;
·
are likely to have less risk of a hip
or vertebral fracture;
·
exhibit a higher level of
cardiorespiratory and muscular fitness; and
·
are more likely to achieve weight
maintenance, have a healthier body mass and composition.
Recommended levels of physical activity for children aged 5 - 17 years
For children and young people, physical
activity includes play, games, sports, transportation, chores, recreation,
physical education, or planned exercise, in the context of family, school, and
community activities.
In order to improve cardiorespiratory
and muscular fitness, bone health, and cardiovascular and metabolic health
biomarkers:
1. Children and youth aged 5–17 should accumulate at least 60 minutes of
moderate- to vigorous-intensity physical activity daily.
2. Amounts of physical activity greater than 60 minutes provide additional
health benefits.
3. Most of the daily physical activity should be aerobic.
Vigorous-intensity activities should be incorporated, including those that
strengthen muscle and bone*, at least 3 times per week.
Benefits of Physical Activity for Young People
Appropriate practice of physical
activity assists young people to:
·
develop healthy musculoskeletal
tissues (i.e. bones, muscles and joints);
·
develop a healthy cardiovascular
system (i.e. heart and lungs);
·
develop neuromuscular awareness (i.e.
coordination and movement control);
·
maintain a healthy body weight.
Physical activity has also been
associated with psychological benefits in young people by improving their
control over symptoms of anxiety and depression. Similarly, participation in
physical activity can assist in the social development of young people by
providing opportunities for self-expression, building self-confidence, social
interaction and integration. It has also been suggested that physically active
young people more readily adopt other healthy behaviours (e.g. avoidance of
tobacco, alcohol and drug use) and demonstrate higher academic performance at
school.
Recommended
levels of physical activity for adults aged 65 and above
In adults aged 65 years and above, physical activity includes
leisure time physical activity (for example: walking, dancing, gardening,
hiking, swimming), transportation (e.g. walking or cycling), occupational (if
the individual is still engaged in work), household chores, play, games, sports
or planned exercise, in the context of daily, family, and community activities.
In order to improve cardiorespiratory and muscular fitness, bone
and functional health, reduce the risk of NCDs, depression and cognitive
decline:
1.
Older adults should do at least
150 minutes of moderate-intensity aerobic physical activity throughout the week
or do at least 75 minutes of vigorous-intensity aerobic physical activity
throughout the week or an equivalent combination of moderate- and
vigorous-intensity activity.
2.
Aerobic activity should be
performed in bouts of at least 10 minutes duration.
3.
For additional health benefits,
older adults should increase their moderate-intensity aerobic physical activity
to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic
physical activity per week, or an equivalent combination of moderate-and vigorous-intensity
activity.
4.
Older adults, with poor mobility,
should perform physical activity to enhance balance and prevent falls on 3 or
more days per week.
5.
Muscle-strengthening activities,
involving major muscle groups, should be done on 2 or more days a week.
6.
When older adults cannot do the
recommended amounts of physical activity due to health conditions, they should
be as physically active as their abilities and conditions allow.
Benefits
of physical activity for older adults
Overall, strong evidence demonstrates that compared to less active
men and women, older adults who are physically active:
·
have lower rates of all-cause
mortality, coronary heart disease, high blood pressure, stroke, type 2
diabetes, colon cancer and breast cancer, a higher level of cardiorespiratory
and muscular fitness, healthier body mass and composition;
·
have a biomarker profile that is
more favourable for the prevention of cardiovascular disease, type 2 diabetes
and the enhancement of bone health; and
·
exhibit higher levels of
functional health, a lower risk of falling, and better cognitive function; have
reduced risk of moderate and severe functional limitations and role
limitations.
http://www.mentalhealth.org.uk/help-information/mental-health-a-z/e/exercise-mental-health/
Getting started
- Make time
·
Work out what time you have available
·
Choose something that fits into your busy schedule
·
Alternatively, re-jig commitments to make room for some
physical activity
- Be practical
·
Will you need support from friends and family?
·
Will your active lifestyle have an impact on others in your
life?
·
Are there any costs involved, if so, what you can do to
make it affordable?
- Which activity works for you?
·
Is there a particular part of your body you want to exercise?
·
Do you need to be more physically active at home?
·
Do you want a change of scene?
·
Would you like a structured activity that someone else has
organised?
Making exercise part of daily life
Adopting a
more active lifestyle can be as simple as listening to motivational music while
doing the housework, or making small changes to your routine. Here are a few
suggestions:
- At home
·
Walk the children or grandchildren to school, then jog home
·
Push the mower with extra vigour
·
Get an exercise DVD – and use it!
·
Speed up the housework – vac harder and faster till you’re warm
·
Put on some music for a ten minute dance
·
Apply some real elbow grease when cleaning the car
·
When you do get a break, go for a swim
- At work
·
Start walking to and from the train station - time it
- then go faster
·
Use the stairs for journeys less than four floors up
·
Don’t pick up the phone, walk to see a colleague
·
Take a brisk walk, do an exercise class or go for a swim during
your lunch break
·
Take a longer walk or cycle route home and discover new
areas
·
Stop at the gym on your way home
- Out and about
·
Leave the car at home for short journeys
·
Get off the bus a stop earlier, or get on a stop later
·
Park at the far end of the supermarket car park, or walk to the
shops
·
Join in with your children’s/grandchildren’s games – be part of
the football team
·
Jog and walk the dog – jog ten paces, then walk ten.
·
Join an exercise class at your community centre and meet your
neighbours
No comments:
Post a Comment