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WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement, including during leisure time, for transport to get to and from places, or as part of a person\u2019s work.<\/h4>\nWorldwide facts:<\/strong> Nepal facts:<\/strong> Why are physical activity guidelines important?<\/strong> How much of physical activity is recommended?<\/strong> For children under 5 years: <\/strong> Children and adolescents aged 5-17 years: <\/strong> Adults aged 18 years and above: <\/strong> Pregnant and postpartum women: All pregnant and postpartum women without contraindication should:<\/strong> People living with chronic conditions (hypertension, type 2 diabetes, HIV and cancer survivors):<\/strong> Children and adolescents living with disability:<\/strong> Adults living with disability, if possible:<\/strong> See your doctor first: It is a good idea to see your doctor before starting your physical activity program if:<\/strong> Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or \u2018safety net\u2019 to help decide if the potential benefits of exercise outweigh the risks for you.<\/p>\n Benefits and risks of physical activity:<\/p>\n In children and adolescents, physical activity improves:<\/strong> In adults and older adults, higher levels of physical activity improve:<\/strong> For pregnant and post-partum women: <\/strong> How to increase physical activity?<\/strong> Policies to increase physical activity aim to ensure that:<\/strong> WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement, including during leisure time, for transport to get to and from places, or as part of a person\u2019s work. Worldwide facts: \u2022 More than a quarter of the world\u2019s adult population (1.4 billion) …<\/p>\n","protected":false},"author":96,"featured_media":3065,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[39,107,90],"tags":[],"class_list":["post-3063","post","type-post","status-publish","format-standard","has-post-thumbnail","","category-feature","category-flash-news","category-holistic-health"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/medicosnext.com\/wp-content\/uploads\/2022\/10\/sporty-woman-running-treadmill-gym.jpg?fit=720%2C480&ssl=1","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/posts\/3063","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/users\/96"}],"replies":[{"embeddable":true,"href":"https:\/\/medicosnext.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3063"}],"version-history":[{"count":0,"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/posts\/3063\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/media\/3065"}],"wp:attachment":[{"href":"https:\/\/medicosnext.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medicosnext.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medicosnext.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\u2022 More than a quarter of the world\u2019s adult population (1.4 billion) is insufficiently active.
\n\u2022 Worldwide, around one in three women and one in four men do not do enough physical activity to stay healthy.
\n\u2022 Levels of inactivity are twice as high in high-income countries as compared to low-income countries.<\/p>\n
\n\u2022 3.5% of the population is physically inactive.
\n\u2022 Nearly 53.5% don\u2019t follow the advice to do physical activity.
\n\u2022 People living in urban areas are more physically inactive.<\/p>\n
\nPhysical activity is important for all age groups, and people having various health conditions like pregnancy, chronic health ailments, and disability. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Both moderate- and vigorous-intensity physical activity improve health. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better. Popular ways to be active include walking, cycling, wheeling, sports, and active recreation and play, and can be done at any level of skill and for enjoyment by everybody.<\/p>\n
\nWHO guidelines and recommendations provide details for different age groups and specific population groups on how much physical activity is needed for good health.<\/p>\n
\n\u2022 Spend at least 180 minutes in a variety of physical activities at any intensity, of which at least 60 minutes is moderate- to vigorous-intensity physical activity, spread throughout the day; more is better.<\/p>\n
\n\u2022 Should do at least an average of 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic physical activity, across the week.
\n\u2022 Should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least three days a week.<\/p>\n
\n\u2022 Should do at least 150\u2013300 minutes of moderate-intensity aerobic physical activity; or at least 75\u2013150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.
\n\u2022 Should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on two or more days a week, as these provide additional health benefits.
\n\u2022 May increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.
\n\u2022 As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on three or more days a week, to enhance functional capacity and to prevent falls.<\/p>\n
\n\u2022 Do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week.
\n\u2022 Incorporate a variety of aerobic and muscle-strengthening activities.<\/p>\n
\n\u2022 Should do at least 150\u2013300 minutes of moderate-intensity aerobic physical activity; or at least 75\u2013150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
\n\u2022 Should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on two or more days a week, as these provide additional health benefits.<\/p>\n
\n\u2022 Should do at least an average of 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic physical activity, across the week.
\n\u2022 Should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least three days a week.<\/p>\n
\n\u2022 Should do at least 150\u2013300 minutes of moderate-intensity aerobic physical activity; or at least 75\u2013150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
\n\u2022 Should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on two or more days a week, as these provide additional health benefits.
\n\u2022 As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on three or more days a week, to enhance functional capacity and to prevent falls.
\n\u2022 May increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.<\/p>\n
\n\u2022 You are aged over 45 years.
\n\u2022 Physical activity causes pain in your chest.
\n\u2022 You often faint or have spells of severe dizziness.
\n\u2022 Moderate physical activity makes you very breathless.
\n\u2022 You are at a higher risk of heart disease.
\n\u2022 You think you might have heart disease or you have heart problems.
\n\u2022 You are pregnant.<\/p>\n
\n\u2022 Physical fitness (cardiorespiratory and muscular fitness).
\n\u2022 Cardiometabolic health (blood pressure, dyslipidemias, glucose, and insulin resistance).
\n\u2022 Bone health.
\n\u2022 Cognitive outcomes (academic performance, executive function).
\n\u2022 Mental health (reduced symptoms of depression).
\n\u2022 Reduced adiposity.<\/p>\n
\n\u2022 Risk of all-cause mortality.
\n\u2022 Risk of cardiovascular disease mortality.
\n\u2022 Incident hypertension.
\n\u2022 Incident site-specific cancers (bladder, breast, colon, endometrial, oesophageal adenocarcinoma, gastric and renal cancers).
\n\u2022 Incident type-2 diabetes.
\n\u2022 Prevents of falls.
\n\u2022 Mental health (reduced symptoms of anxiety and depression).
\n\u2022 Cognitive health.
\n\u2022 Sleep.
\n\u2022 Measures of adiposity may also improve.<\/p>\n
\nPhysical activity confers the following maternal and fetal health benefits: a decreased risk of:
\n\u2022 Pre-eclampsia.
\n\u2022 Gestational hypertension.
\n\u2022 Gestational diabetes (for example 30% reduction in risk).
\n\u2022 Excessive gestational weight gain.
\n\u2022 Delivery complications.
\n\u2022 Postpartum depression.
\n\u2022 Newborn complications.
\n\u2022 Physical activity has no adverse effects on birth weight or increased risk of stillbirth.<\/p>\n
\nCountries and communities must take action to provide everyone with more opportunities to be active in order to increase physical activity. This requires a collective effort, both national and local, across different sectors and disciplines to implement policy and solutions appropriate to a country\u2019s cultural and social environment to promote, enable, and encourage physical activity.<\/p>\n
\n\u2022 Walking, cycling and other forms of active non-motorized forms of transport are accessible and safe for all.
\n\u2022 Labor and workplace policies encourage active commuting and opportunities for being physically active during the work day.
\n\u2022 Childcare, schools, and higher education institutions provide supportive and safe spaces and facilities for all students to spend their free time actively.
\n\u2022 Primary and secondary schools provide quality physical education that supports children to develop behavior patterns that will keep them physically active throughout their lives.
\n\u2022 Community-based and school-sport programs provide appropriate opportunities for all ages and abilities.
\n\u2022 Sports and recreation facilities provide opportunities for everyone to access and participate in a variety of different sports, dance, exercise and active recreation.
\n\u2022 Health care providers advise and support patients to be regularly active.<\/p>\n","protected":false},"excerpt":{"rendered":"