Importance of exercise: Guidelines by WHO
In our increasingly sedentary world, the importance of regular physical activity cannot be overstated. Exercise is not just about fitting into your favourite clothes or building muscle; it’s a cornerstone of overall health, impacting everything from our cardiovascular system to our mental well-being.
Dr Tamkeen Kinah firmly believes in the transformative power of movement for a healthier heart and a better quality of life.
The World Health Organisation (WHO) offers evidence-based recommendations on physical activity tailored to different age groups. Understanding and implementing these recommendations can be a game-changer for your health journey.
This blog aims to illuminate the importance of physical activity, summarise WHO’s recommendations, and answer key questions to help you embrace a healthier, more active lifestyle.
The multifaceted importance of exercise
Why is exercise so crucial? The advantages go well beyond improving physical fitness.
- Cardiovascular health: Routine physical activity supports cardiovascular health by strengthening the heart, promoting better circulation, and helping to manage blood pressure and cholesterol, thereby lowering the risk of heart-related conditions. This is particularly relevant to Dr Tamkeen Kinah’s focus.
- Weight management: Exercise contributes to weight management by torching calories and building muscle, which raises one’s metabolic rate and helps reduce the risk of type 2 diabetes and other obesity-linked diseases.
- Mental health: Being active regularly is a powerful tool for improving your mental state. It can reduce stress, anxiety, and symptoms of depression, improve mood, boost self-esteem, and enhance cognitive function.
- Bone and muscle strength: Weight-bearing physical activity is crucial in building and preserving strong bones and muscles, which helps guard against osteoporosis and falls later in life.
- Reduced risk of chronic diseases: Routine exercise is connected to a lower chance of developing primary chronic conditions, including type 2 diabetes, various cancers, and dementia.
- Improved sleep quality: An active lifestyle is linked to improved sleep, helping you settle down faster at night and sleep more peacefully.
- Increased longevity: Research consistently finds that people who stay physically active live longer and enjoy a better quality of life. Given these extensive benefits, prioritising exercise is an investment in your long-term health and well-being.
Decoding the WHO exercise guidelines
The WHO provides age-specific recommendations for physical activity to maximise health benefits. Let’s break down these guidelines by WHO:
⇒ For children and adolescents (5-17 years old): It’s recommended to engage in at least 60 minutes of moderate-to-vigorous physical activity every day. Most daily activities should be aerobic.
Limiting sedentary time, particularly screen time, is also crucial. This age group benefits immensely from physical activity, which contributes to healthy growth and development, improved cardiorespiratory and muscular fitness, bone health, and reduced risk of obesity.
⇒ For adults (18-64 years old): It’s recommended to do at least 150 to 300 minutes of moderate aerobic activity, 75 to 150 minutes of intense aerobic activity, or a mix of both each week. At least two days a week, you should engage in muscle-strengthening exercises that work all the major muscle groups.
Older adults should participate in varied, multi-component physical activity that emphasises balance and strength training on 3 or more days a week as part of their weekly activity to enhance functional capacity and prevent falls.
These guidelines enhance cardiorespiratory and muscular fitness, promote bone health, and lower the risk of noncommunicable diseases (NCDs) and depression.
⇒ For older adults (65 years and above): The recommendations for adults also apply to older adults. To improve balance and reduce fall risk, older adults with constrained mobility should exercise at least three times a week.
For older adults who cannot meet the recommended physical activity guidelines due to health issues, it is essential to be as active as their condition permits. Maintaining physical activity in older age is crucial for preserving functional independence, preventing falls, and managing chronic conditions.
Integrating the guidelines into your life
Understanding the guidelines is one thing; implementing them is another. Below are some simple ideas to help you incorporate more movement into your daily schedule.
- Start gradually: If you’re new to physical activity, take your time and gradually raise both the intensity and duration of your exercises.
- Find activities you enjoy: Picking activities you want, such as walking, dancing, swimming, cycling, or playing sports, will help you stay consistent.
- Make it a routine: Schedule your workouts like any other necessary appointment. Consistency is key.
- Incorporate movement into your day: Opt for the stairs instead of the elevator, walk or bike for quick errands, and take regular breaks to stand up and move.
- Find a workout buddy: Exercising with a friend can provide motivation and accountability. Exercising alongside a friend can boost motivation and encourage accountability.
- Track your progress: Monitoring your activity levels can help you stay motivated and see how far you’ve come.
Your heart and exercise: A vital connection
Adhering to the WHO exercise guidelines is paramount from a cardiac perspective. Regular aerobic activity strengthens the heart, making it more efficient at pumping blood. As a result, you may experience lower blood pressure, improved cholesterol levels, and a reduced likelihood of heart attacks and strokes.
Muscle-strengthening exercises can also indirectly benefit heart health by improving overall fitness and metabolic health. Dr Tamkeen Kinah emphasises the importance of incorporating regular exercise into daily life for effective heart health management and disease prevention.
Embrace the power of movement
The importance of exercise, as highlighted by the World Health Organisation (WHO) guidelines, is undeniable. Regular physical activity enhances cardiovascular health, helps manage weight, strengthens bones, boosts mood, and promotes overall well-being, benefiting people of all ages.
By understanding and following these global recommendations, you’re adding not just years to your life but life to your years. Dr Tamkeen Kinah is committed to helping you achieve optimal heart health through the power of movement.
Dr Tamkeen Kinah, a specialist in cardiovascular care, offers a personalised approach that integrates exercise guidance tailored to your health status, fitness level, and heart condition.
Whether you’re managing a heart condition or taking preventive steps, Dr Tamkeen Kinah provides expert support, education, and motivation.
Take the first step toward a stronger, healthier heart—with the proper guidance, every move matters. Book an appointment now.
FAQ
Adults: At least 150-300 minutes of steady or 75-150 minutes of vigorous aerobic activity weekly, plus muscle strengthening twice a week.
Children/adolescents: At least 60 minutes of moderate-to-vigorous activity daily. Older adults: Same as adults, with added balance exercises 3+ days a week if mobility is poor.
Physical activity benefits everyone, from improving heart health and managing weight to boosting mental health, strengthening bones and muscles, lowering the risk of chronic diseases, and promoting longevity.
Like the WHO, exercise guidelines provide evidence-based recommendations on the type, intensity, and duration of physical activity needed to achieve significant health benefits and reduce the risk of disease across different age groups.
The WHO provides recommended levels of physical activity tailored to different age groups: Children/adolescents (60 minutes daily), adults (150-300 minutes moderate or 75-150 minutes vigorous weekly), and older adults (same as adults, with balance exercises if needed).
