HEALTH
The World Health Organization (WHO) is an organization that focuses on the improvement of international public health and their main objective is to help people as a whole achieve the highest possible level of health. We wanted to take the time and discuss the role of physical activity and its correlation to health and prevention of disease.
What is Physical Activity?
WHO defines physical activity as any movement of the body that requires energy expenditure. This can include work related activities, playing sports/games, household chores or recreational activities. WHO looks at exercise as a subcategory of physical activity that is planned and aims to improve one or more components of physical fitness. Physical activity can be broken down based on the level of intensity. Both moderate and vigorous physical activity has been shown to improve health. Let’s look at some examples levels of physical activity:
| Light | Moderate | Vigorous |
| *Walking slowly
*Sitting using computer *Cooking/washing dishes *Play an instrument |
*Brisk walking (4 mph)
*Heavy cleaning (vacuuming/mopping) *Mowing Lawn *Biking slowly (10-12 mph) |
*Hiking
*Jogging *Shoveling *Basketball/soccer game *Biking quickly (15-17 mph) |
WHO Physical Activity Guidelines:
Here are some physical activity guidelines broken down by age group. Look for your age group and see how you are doing!
| Children and Adolescents
Ages 5-17 years |
| *At least 60 mins of moderate to vigorous-intensity physical activity daily
*More than 60 minutes has been shown to provide additional health benefits *Should include activities that strengthen muscle and bone, at least 3 times per week |
| Adults
Ages 18-64 years |
| *At least 150 mins of moderate-intensity physical activity throughout the week; or at least 75 mins of vigorous-intensity physical activity throughout the week
*Additional benefits have been shown for adults who increase physical activity of moderate-intensity to 300 minutes per week *Muscle strengthening activities involving major muscle groups should be performed 2 or more times a week |
| Older Adults
Ages 65+ years |
| *At least 150 mins of moderate-intensity physical activity throughout the week; or at least 75 mins of vigorous-intensity physical activity throughout the week
*Additional benefits have been shown for adults who increase physical activity of moderate-intensity to 300 minutes per week *Muscle strengthening activities involving major muscle groups should be performed 2 or more times a week *Those with poor mobility should perform physical activity to enhance balance and prevent falls, 3 or more days per week |
Benefits of Physical Activity:
How to Increase Physical Activity:
The hardest part of any new habit is getting started. Generally, you want to start small and gradually increase your activity level. Many people will make the mistake of trying to do too much too soon. This will leave you feeling sore, or maybe take up too much time and the habit will feel more like a chore for you rather than something you enjoy. If you aren’t doing any kind of general exercise then starting with a 5 to 10 min walk a few times a week might be ideal for you.
Remember these guidelines put out by the World Health Organization have been shown to decrease the likelihood of illness or injury. By meeting or exceeding these guidelines, you will live a longer and healthier life. Invest in yourself and your body, you only get one.
“The doctor of the future will give no medicine, but will instruct the patient in the care/maintenance of the human from in diet, and the cause and prevention of disease” – Thomas Edison
https://www.who.int/news-room/fact-sheets/detail/physical-activity
https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/
