Why WHO recommends 150 minutes of moderate exercise per week
The recommendation of 150 minutes of moderate-intensity exercise per week is based on extensive research and guidelines provided by health organizations and institutes worldwide. Here are some key research findings and reports that support this guideline:
- World Health Organization (WHO):
- The WHO recommends that adults aged 18-64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or engage in at least 75 minutes of vigorous-intensity aerobic activity. This recommendation is part of their global strategy on diet, physical activity, and health.
- Centers for Disease Control and Prevention (CDC):
- The CDC similarly recommends that adults should get at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days a week.
- American Heart Association (AHA):
- The AHA recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous-intensity aerobic activity, spread throughout the week.
- Benefits of 150 Minutes of Exercise:
- Research studies consistently demonstrate the health benefits associated with meeting or exceeding the 150-minute guideline. These benefits include reduced risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and some cancers; improved mental health and cognitive function; better weight management; enhanced musculoskeletal health; and improved overall quality of life and longevity.
- Scientific Research and Meta-Analyses:
- Numerous scientific studies and meta-analyses have provided robust evidence supporting the health benefits of regular physical activity at or above the 150-minute per week threshold. For example, meta-analyses have shown significant reductions in cardiovascular mortality and all-cause mortality with adherence to these guidelines.
Overall, the recommendation of 150 minutes of moderate-intensity exercise per week is grounded in a wealth of scientific evidence and is widely endorsed by health authorities globally. It serves as a practical guideline to promote and maintain health across diverse populations and age groups, emphasizing the importance of regular physical activity as a fundamental aspect of a healthy lifestyle.
The amount of exercise required for better health can vary depending on factors like age, fitness level, and health goals. However, general recommendations suggest:
- Aerobic Exercise: Adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity, spread throughout the week. This translates to about 30 minutes a day, five days a week for moderate intensity, or 25 minutes a day, three days a week for vigorous intensity.
- Strength Training: It’s also recommended to do muscle-strengthening activities on two or more days a week. This can include lifting weights, doing bodyweight exercises, or using resistance bands.
- Flexibility and Balance: Incorporating activities that improve flexibility and balance, such as yoga or tai chi, is also beneficial, especially for older adults.
It’s important to note that any amount of physical activity is better than none. Even small increases in activity can have health benefits. It’s also crucial to choose activities that you enjoy and can stick with over time. If you have specific health concerns or conditions, it’s wise to consult with a healthcare provider or a fitness professional to tailor an exercise plan that suits your needs.
Engaging in 150 minutes of moderate-intensity aerobic exercise per week offers numerous health benefits and is recommended for all adults because of its profound impact on physical and mental well-being. Here are some reasons why this level of exercise is considered important:
- Cardiovascular Health: Regular aerobic exercise strengthens the heart muscle, improves circulation, and helps lower blood pressure. This reduces the risk of heart disease, stroke, and other cardiovascular problems.
- Weight Management: Physical activity helps to burn calories and maintain a healthy weight. Combined with a balanced diet, it can prevent obesity and related conditions such as type 2 diabetes.
- Mental Health: Exercise stimulates the production of endorphins, chemicals in the brain that act as natural mood lifters. It can reduce symptoms of anxiety and depression, enhance cognitive function, and improve overall mental well-being.
- Muscle and Bone Health: Activities such as walking, jogging, or dancing strengthen muscles and bones, reducing the risk of osteoporosis and improving balance and coordination.
- Longevity: Regular physical activity is associated with a longer lifespan and a higher quality of life in later years.
- Disease Prevention: Exercise plays a role in preventing various chronic conditions, including certain cancers (such as breast and colon cancer), metabolic syndrome, and arthritis.
- Better Sleep: Regular exercise can improve sleep quality, helping you fall asleep faster and enjoy deeper sleep cycles.
- Boosted Immunity: Moderate exercise enhances the immune system, reducing the likelihood of getting sick and aiding in faster recovery when illness does occur.
Overall, 150 minutes of moderate-intensity exercise per week is considered a minimum guideline to reap these health benefits. It’s “mandatory” in the sense that regular physical activity is a cornerstone of a healthy lifestyle, promoting both physical and mental well-being across all ages. However, individual needs may vary, and it’s important to find activities that you enjoy and can sustain over time to make exercise a regular part of your routine.
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