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How much exercise you need, according to the WHO. Updated recommendations

Saturday, December 05, 2020

This is an excerpt from the article. Link to full article at end. The most important difference is that now they do not believe you need a constant 10 minutes each time you exercise. They say ALL of it adds up and is helpful.

Here’s a look at the updated guidelines:

5-17 years old (including those living with a disability): Children and teens should do at least an average of 60 minutes per day of moderate-to-vigorous intensity physical activity (mostly aerobic) over the course of a week. Vigorous-intensity aerobic activities, as well as exercises that strengthen muscle and bones, should be performed at least 3 days a week.

18-64 years old (including those living with chronic conditions or disabilities): The updated guidelines for adults now recommend a range of 150-300 minutes of moderate-intensity physical activity and 75-150 minutes of vigorous-intensity physical activity throughout the week. That’s a slight change from the 2010 guidelines, which only recommended a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week. In addition, adults should also do muscle-strengthening exercises at moderate or greater intensity that work all of the major muscle groups two or more days a week.

The new guidelines also state that any amount of exercise now counts toward these recommendations, “reflecting new evidence to support the value of total physical activity volume, regardless of bout length.” This is a change from the 2010 guidelines, which required bouts of at least 10 minutes of exercise at a time.

65 and older (including those living with chronic conditions or disabilities): Physical activities for older adults should include a variety of exercises that focus on functional balance and strength training at moderate or greater intensity on three or more days a week. These types of exercises can help prevent falls and their related injuries, as well as reductions in functional ability and bone health, according to the guidelines.

This recommendation of physical activity for all older adults is a change from the 2010 guideline, which primarily focused on older adults with poor mobility.

Pregnant and postpartum women: There are several benefits for pregnant and postpartum women who remain physically active, including “reduced risk of pre-eclampsia, gestational hypertension, gestational diabetes, excessive gestational weight gain, delivery complications and postpartum depression and no increase in risk of stillbirth, [and] newborn complications or adverse effects on birth weight.”

The guidelines recommend that pregnant and postpartum women without contraindications spend at least 150 minutes doing moderate-intensity aerobic physical activity throughout the week, including some muscle-strengthening activities. The guidelines also note that gentle stretching may be helpful.

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-to-the-who-173053354.html
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