In today’s world, movement is the key to health and well-being. Regular physical activity reduces the risk of many diseases, improves mood, and extends life. But do you know how much exercise you really need? Check the physical activity guidelines and see if you meet them!
How Much Exercise Do Experts Recommend?
The World Health Organization (WHO) and other health institutions define minimum physical activity guidelines to help keep the body in good condition:
🔹 Adults (18-64 years old):
- At least 150-300 minutes of moderate aerobic activity per week (e.g., brisk walking, cycling) or
- 75-150 minutes of vigorous activity (e.g., running, swimming, interval training)
- Additionally: muscle-strengthening exercises at least twice a week
🔹 Children and Adolescents (5-17 years old):
- At least 60 minutes of moderate to vigorous activity daily
- Muscle and bone-strengthening exercises at least three times a week
🔹 Seniors (65+ years old):
- Similar guidelines as for adults, but with additional balance and coordination exercises recommended
How to Check If You Meet the Guidelines?
1️⃣ Count your weekly activity time – do you reach at least 150 minutes of movement? 2️⃣ Do you include strength exercises? If not, it’s worth adding them to your routine. 3️⃣ What is the intensity of your activity? If you only walk, try incorporating more dynamic exercises.
Why Is It Important to Meet Physical Activity Guidelines?
✅ Lower risk of diseases – regular movement reduces the risk of heart disease, type 2 diabetes, and cancer. ✅ Better mood – physical activity boosts mood, reduces stress, and improves sleep quality. ✅ Healthy body and mind – strengthens muscles, bones, and improves brain function. ✅ Better memory and concentration – movement increases blood flow to the brain, supporting cognitive processes. ✅ Reduction of depression and anxiety symptoms – physical activity raises endorphin and serotonin levels, acting as a natural antidepressant. ✅ Stronger immune system – regular exercise supports immunity, helping fight infections.
Psychophysical Facts About Physical Activity
🔹 Runner’s High Effect – intense physical exertion can trigger a state of euphoria and pain reduction due to increased endorphins. 🔹 Physical activity and creativity – studies show that even a short walk can boost creativity by up to 60%. 🔹 Exercise supports healthy sleep – regular movement helps regulate the circadian rhythm and facilitates falling asleep. 🔹 Impact on stress levels – physical activity lowers cortisol levels, the stress hormone, improving overall mental state. 🔹 Movement slows down aging – regular exercise can slow down brain and body aging and even enhance cognitive functions in older adults.
How to Incorporate More Movement into Daily Life?
➡️ Take the stairs instead of the elevator 🏃♂️
➡️ Walk while talking on the phone 🚶♀️
➡️ Exercise while watching TV 📺🏋️♂️
➡️ Choose a bike instead of a car 🚴
You don’t have to become an athlete overnight – the most important thing is to start and gradually increase activity. How does your activity level look? Do you meet the guidelines? Let us know in the comments!
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