WHO prescribes ‘aerobics 150’ to stay fit

Inactivity in many countries is rising, posing higher risk of non-communicable diseases

Updated - February 22, 2019 03:14 pm IST - NEW DELHI

The WHO says vigorous-intensity activities strengthen muscle and bone.

The WHO says vigorous-intensity activities strengthen muscle and bone.

Reiterating the need for physical activity to reduce the incidence of non-communicable diseases (NCD), the World Health Organisation (WHO) has prescribed 150 minutes of weekly physical activity. It stated that physical inactivity is now identified as the fourth leading risk factor for global mortality.

The WHO warned that physical inactivity levels are rising in many countries with major implications for the prevalence of non-communicable diseases (NCDs) and the general health of the population worldwide.

Physical inactivity is estimated to be the main cause for approximately 21%-25% of breast and colon cancers, 27% of diabetes and approximately 30% of ischaemic heart disease burden.

“Regular and adequate levels of physical activity in adults reduces the risk of hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer, depression and the risk of falls; improve bone and functional health; and are a key determinant of energy expenditure, and thus fundamental to energy balance and weight control,” noted the WHO.

It said that, overall, there is strong evidence to demonstrates that adults between the ages of 18 to 64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.

“Aerobic activity should be performed in bouts of at least 10 minutes duration.

For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity. Muscle-strengthening activities should be done involving major muscle groups on two or more days a week,” it said.

Children and youth aged 5-17 years should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. Amounts of physical activity greater than 60 minutes provide additional health benefits. Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone at least three times per week. For this age group, bone-loading activities can be performed as part of playing games, the Organisation recommends.

Psychological benefits

Doctors explain that physical activity has also been associated with psychological benefits in young people by improving their control over symptoms of anxiety and depression.

The WHO noted that physical activity provides young people opportunities for self-expression, building self-confidence, social interaction and integration.

Physically active young people more readily adopt other healthy behaviours (for example, avoidance of tobacco, alcohol and drug use), and demonstrate higher academic performance at school.

 

0 / 0
Sign in to unlock member-only benefits!
  • Access 10 free stories every month
  • Save stories to read later
  • Access to comment on every story
  • Sign-up/manage your newsletter subscriptions with a single click
  • Get notified by email for early access to discounts & offers on our products
Sign in

Comments

Comments have to be in English, and in full sentences. They cannot be abusive or personal. Please abide by our community guidelines for posting your comments.

We have migrated to a new commenting platform. If you are already a registered user of The Hindu and logged in, you may continue to engage with our articles. If you do not have an account please register and login to post comments. Users can access their older comments by logging into their accounts on Vuukle.