WHO Exercise Guidelines: How Much Exercise Do You Need?

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WHO Exercise Guideline
Image by Joseph Mucira from Pixabay

The World Health Organization (WHO) has released new exercise guidelines suggesting how much physical activity adults need. According to these guidelines, they must spend at least 150 minutes per week in moderate to intense physical activity.

These new exercise guidelines by WHO is released at a time when the coronavirus pandemic has shaken the entire world. People are bound to stay indoor and prevent their outdoor activities due to pandemic restrictions and lockdown.

It has led the majority of them to gain weight or become obese. Unfortunately, this weight increases brings a high risk of certain diseases. And during this COvid-19 pandemic, searching for medical treatment is not easy.

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Previously, WHO recommended adults and older adults to spend 150 minutes in a moderate level exercise or at least 75 minutes in doing any vigorous exercise per week.

But these exercise guidelines of WHO were best for healthy adults and not for people with compromised health. these new guidelines are recommended for people living with chronic health conditions as well as a disability.

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Being physically fit is necessary for good health and it increases a person’s life expectancy.

Dr. Tedros Adhanom Ghebreyesus, DG at World Health Organization (WHO) shared in a news release that every move that a person makes is valuable especially during this time when the world is battling with COVID-19. He recommends moving daily for an overall healthy and active life.

The core principles under this new exercise guideline by WHO say that everyone has to be active because a sedentary lifestyle damages health. any type of physical activity, no matter which one does a person like is still a better choice than not doing anything at all.

It emphasizes moving even if it is small or for a lesser time. One can always increase the speed, intensity, and duration of exercise with time, but for all this, he has to take the first step.

Lockdown or nonavailability of the gym should not be an excuse to not do exercise. Even the basic exercise done at home without any professional equipment is worth something. This physical activity will not only benefit the body but also the brain.

In addition to that, the WHO exercise guidelines also focus on the importance of exercise for children. It says that children up to 17 years of age should spend at least 60 minutes in any moderate to fast physical activity to be fit. It could be aerobics i.e. biking, running, or walk.

A part of this guideline is directed to pregnant women to maintain their activity levels before and after delivery for the good health of the mother and baby. Exercise during pregnancy reduces the chances of gestational diabetes and saves from delivery-related complications as well as postpartum depression, after delivery.

The pregnant or nursing mothers with no underlying medical conditions should also spend 150 minutes per week in slow to moderate exercise. It could be aerobics or strength training or a combination of these two. Stretching also has a number of benefits for these women and help them heal.

 

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