Let’s get physical.
The COVID-19 pandemic should not be used as an excuse for you not to exercise, according to the World Health Organization.
On Wednesday, the United Nations’ agency responsible for public health released its new guidelines on physical activity and sedentary behavior.
Up to 5 million deaths per year could be prevented if people around the world lived more active lives, WHO said in a statement.
With its newly-released, evidence-based recommendations, the agency hopes that children, adolescents, adults and older adults can make informed decisions on the amount of physical activity “required to offer significant health benefits and mitigate health risks.”
Statistics show that one if four adults does not get enough physical activity, according to WHO. The same is true for four out of five children and adolescents.
Overall, WHO recommends 150 to 300 minutes of moderate to vigorous aerobic activity per week for all adults — which includes people living with chronic conditions or disability — and 60 minutes per day for children and adolescents.
“Physical activity of any type, and any duration can improve health and well-being, but more is always better,” said Dr. Ruediger Krech, WHO’s director of health promotion.
“And if you must spend a lot of time sitting still, whether at work or school, you should do more physical activity to counter the harmful effects of sedentary behavior,” he added.
Adults will also benefit from performing muscle-strengthening activities involving all major muscle groups.
On at least three days per week, children should participate in vigorous aerobic activities, including exercises that strengthen muscles and bones.
Older adults (65 years or older) are advised to incorporate activities that emphasize balance and coordination, as well as muscle-strengthening exercises, to help prevent falls and improve health.
Pregnant and postpartum women should get at least 150 minutes per week of moderate-intensity aerobic physical activity.
Science shows that regular physical activity is important in the prevention or management of obesity, heart disease, type-2 diabetes and cancer.
It’s also a key component in boosting brain health and improving memory. It can help reduce symptoms of depression and anxiety, as well as cognitive decline.
“Being physically active is critical for health and well-being — it can help to add years to life and life to years,” WHO’s director-general, Dr. Tedros Adhanom Ghebreyesus, said in a statement.
“Every move counts, especially now as we manage the constraints of the COVID-19 pandemic. We must all move every day — safely and creatively.”
The recommendations presented in the guide are for all populations and age groups, 5 and older, “irrespective of gender, cultural background or socioeconomic status, and are relevant for people of all abilities.”
“These new guidelines highlight how important being active is for our hearts, bodies and minds,” said Dr. Fiona Bull, the head of WHO’s physical activity unit.
They also show how the “outcomes benefit everyone, of all ages and abilities,” added Bull, who led the development of the new WHO guidelines.
According to the agency, the lack of regular physical activity is estimated to cost around $54 billion in direct health care and $14 billion in lost productivity around the world.
