For a basic level of fitness, consult with professionals.
As society evolves and individuals cultivate new routines and hobbies, exercise patterns also evolve accordingly. Using exercise guidelines from previous eras may not be applicable nowadays, considering the advancements in comfort and resources. To adapt to the changing times, the World Health Organization updates its physical activity recommendations periodically, mainly based on age groups. Today marks one of those instances.
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Here are the updated guidelines from the WHO:
- Age 5-17: Engage in 60 minutes of moderate-to-vigorous physical activity daily, involving vigorous aerobics at least 3 times a week.
- Age 18-64: Aim for 150-300 minutes of moderate-intensity physical activity and 75-150 minutes of vigorous-intensity physical activity each week. Additionally, adults should incorporate muscle training at least twice per week.
- Age 65 and above: Include diverse exercise sessions 3 days a week, with a focus on maintaining balance through exercise.
- Pregnant individuals: Participate in 150 minutes of moderate-intensity aerobic and strength training exercises per week.
According to recent data, approximately 27.5% of adults do not meet the recommended daily physical activity levels, and with the current pandemic circumstances confining people at home, this figure may have escalated. This is one of the reasons why the WHO has shifted its emphasis away from rigid exercise routines to simply encouraging individuals to engage in any form of physical activity. Some movement is better than none at all, after all.
“Some individuals have leveraged reduced commuting time and remote work arrangements to fit in workouts that were previously challenging to schedule during office hours,” remarked Dr. Theodore B. Shybut, an associate professor of orthopedic surgery at Baylor College of Medicine, in a statement to Yahoo Life. “Conversely, many individuals have either lost their jobs or are now more involved in childcare, limiting the time they have available for exercise.”
The key takeaway is to try to incorporate physical activity into your routine wherever possible. Even short bouts of exercise, lasting as little as fifteen minutes, can accumulate and contribute significantly by the end of the week.
