How Much Exercise and What Intensity for Minimum Benefits?
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Regular physical activity is vital for maintaining good health and preventing chronic diseases. However, given busy schedules and competing priorities, finding the time and energy to exercise can be challenging.
This leads to the question: How much exercise do we need to reap the minimum benefits? And what level of intensity should our workouts be for optimal results? What should we aim for in different age categories? What do we recommend?
Today, we will explore the recommended amount and type of physical activity necessary for maintaining good health at different ages. By understanding the science behind exercise recommendations, we can make informed choices about our fitness routines, leading to better overall well-being.
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Recommended Amount of Exercise
Each exercise recommendation is based on the minimum physical activity needed for health benefits. It's important to note that even small amounts of exercise can be beneficial, and more significant benefits can be seen with increased activity levels.
Let's look at different age groups and the recommended amount of exercise for each:
Children and Adolescents (Ages 5-17 years)
According to the World Health Organization (WHO), children and adolescents should engage in at least 60 minutes of moderate-to-vigorous physical activity daily. This includes running, swimming, sports, or even active playtime.
A study by Veronica J. and colleagues examined the relationship between different intensities of physical activity and health indicators in children and youth. The study included 204,171 healthy participants from 31 countries.
The researchers used objective measures to track physical activity levels, including total physical activity and different intensities, such as moderate-to-vigorous and light-intensity. They also looked at outcomes such as body composition, cardiometabolic biomarkers, physical fitness, behavior and social skills, academic achievement, quality of life, bone health, motor skill development, psychological distress, and self-esteem.
After analyzing the data from 162 studies that met their inclusion criteria, the researchers found that higher levels of physical activity were associated with better physical, psychological, and cognitive health indicators overall. This was especially true for moderate-to-vigorous physical activity compared to light-intensity activity.
They also noted that all patterns of activity, whether sporadic or continuous, provided benefits. However, they found limited data on the effects of light-intensity activity on outcomes other than cardiometabolic biomarkers.