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.
This study supports the WHO recommendation of at least 60 minutes of moderate-to-vigorous physical activity daily for disease prevention and promotion of overall health in children and youth.
In summary, this study emphasizes the importance of physical activity for children and youth to prevent diseases and promote their physical, psychological, and cognitive development.
Recommendations for Adults (Ages 18-64 Years)
Physical activity is an important part of maintaining a healthy lifestyle. It not only helps improve physical health but also has positive effects on mental well-being. As primary care physicians, we are responsible for encouraging and educating our patients about the importance of regular physical activity.
According to current recommendations, adults between 18 and 64 should aim for at least 150-300 minutes per week of moderate-intensity aerobic activity or 75-150 minutes per week of vigorous-intensity aerobic activity. Alternatively, a combination of moderate and vigorous activities can be done for the specified period.
In addition, adults should also include muscle-strengthening activities that target all major muscle groups at least two days per week. These could include exercises such as lifting weights, using resistance bands, or doing bodyweight exercises.
For the elderly, balance training and fall prevention exercises should be incorporated more than three times a week in addition to the above recommendations. Why?
A recent study by Charles E. and colleagues explored the reproducibility and validity of the Shanghai Women's Health Study physical activity questionnaire in a cohort study of Chinese women aged 40-70. The study showed that incorporating lifestyle activities like housework, walking, and cycling can be useful in promoting physical activity among adults.
The study involved 200 women who were asked to complete the questionnaire twice within two years. The results showed reasonable reproducibility for adolescent and adult exercise participation and years of adolescent and adult exercise energy expenditure. However, the reproducibility for adult lifestyle activities was lower. This highlights the need to focus on specific exercises, not just physical activity.
Recommendations for Pregnant and Postpartum Women
Pregnancy and the postpartum period can be physically and emotionally challenging for women. However, regular physical activity has been shown to have numerous benefits during this time. A study by Araceli N. and colleagues analyzed the effectiveness and safety of moderate-intensity aerobic water exercise on postpartum depression, sleep problems, and quality of life in women one month after giving birth.
The study involved 320 pregnant women randomly assigned to either an intervention group (moderate aquatic aerobic exercise) or a control group (usual prenatal care). The women in the intervention group were found to be less likely to report anxiety or depression compared to those in the control group. Additionally, their overall sleep quality and quality of life were also improved.
Furthermore, the study found moderate-intensity aquatic exercise during pregnancy was safe for mothers and newborns. There were no significant differences in maternal adverse events or indicators of newborn status between the two groups.
These findings suggest that moderate-intensity water exercise can be a beneficial and safe form of physical activity for pregnant women. It may help improve mental health, sleep quality, and overall quality of life during pregnancy and postpartum.
So, if you are expecting or have recently given birth, consider discussing this option with your doctor as part of your healthcare plan. As always, prioritize your health and listen to your body during this particular time in your life.
Recommendations for People Living With Chronic Health Conditions
Physical activity is not limited to healthy individuals but can also benefit those with chronic health conditions. Regular exercise has been shown to improve the management and symptoms of various chronic conditions, such as diabetes, heart disease, and arthritis.
Carol E. and colleagues examined the effects of exercise on individuals living with chronic conditions. The study involved a group of experts from the American College of Sports Medicine who reviewed existing scientific evidence to recommend physical activity in this population.
The study recommends that adults with chronic conditions engage in moderate-intensity cardiorespiratory exercise for at least 30 minutes five days a week or vigorous-intensity exercise for at least 20 minutes three days a week. This can also be a combination of both types of exercise. Additionally, it is recommended to perform resistance exercises for major muscle groups and neuromotor exercises involving balance and coordination.
Flexibility exercises are also essential and should be done at least twice a week, spending about 60 seconds on each major muscle group. These recommendations can be modified based on an individual's physical activity level, health status, and goals.
Any amount of physical activity still benefits those who find it challenging to meet the recommended exercise targets. This could include short bouts of standing and moving between sedentary activities.
This study highlights the numerous benefits of regular physical activity for individuals with chronic conditions. It is essential to consult with a medical professional and undergo diagnostic testing if needed, but exercise should not be limited or avoided due to these conditions.
With proper guidance and management, physical activity can significantly improve the quality of life for those with chronic health conditions.
Practical Exercises for:
Children and Adolescents (Ages 5-17 years)
Daily Activity: Aim for at least 60 minutes of moderate-to-vigorous physical activity daily.
Examples:
Moderate-to-Vigorous Activity: Running, swimming, cycling, playing soccer, basketball, or dancing.
Active Play: Jump rope, tag, or any outdoor games that involve running and jumping.
Light-Intensity Activity: Walking, casual bike riding, or playing at a park.
Tips: Encourage both structured sports and unstructured play. Breaking up the 60 minutes into shorter bursts of activity throughout the day is also beneficial.
Adults (Ages 18-64 years)
Weekly Aerobic Activity: Aim for 150-300 minutes of moderate-intensity aerobic exercise (e.g., brisk walking, cycling) or 75-150 minutes of vigorous-intensity aerobic exercise (e.g., running, aerobics).
Muscle-Strengthening Exercises: At least two days a week, focus on exercises that target all major muscle groups (e.g., weight lifting, resistance bands, bodyweight exercises like push-ups and squats).
Examples:
Moderate-Intensity Activity: Brisk walking, dancing, gardening, or cycling on flat terrain.
Vigorous-Intensity Activity: Jogging, swimming laps, or cycling uphill.
Muscle-Strengthening: Squats, lunges, resistance band exercises, or lifting weights.
Tips: Incorporate exercise into daily routines (e.g., walking during lunch breaks, cycling to work). A mix of moderate and vigorous activities can be more engaging and efficient.
Elderly Adults
Weekly Aerobic Activity: Follow the same recommendations as for adults (150-300 minutes of moderate-intensity aerobic exercise or 75-150 minutes of vigorous-intensity aerobic exercise).
Muscle-Strengthening and Balance Training: To reduce the risk of falls, include muscle-strengthening exercises at least two days a week and balance exercises (e.g., Tai Chi, standing on one foot) at least three times a week.
Examples:
Balance Exercises: Tai Chi, yoga, standing on one leg, heel-to-toe walking.
Muscle-Strengthening: Chair squats, leg raises, resistance band exercises.
Tips: Focus on activities that improve flexibility and balance to maintain mobility and independence.
Pregnant and Postpartum Women
Moderate-Intensity Aerobic Exercise: Engage in moderate-intensity aerobic activities (e.g., brisk walking, swimming) for at least 150 minutes per week.
Examples:
Water Exercise: Swimming or water aerobics for cardiovascular fitness and gentle muscle strengthening.
Walking: Daily brisk walking is low impact and easy to adjust to various fitness levels.
Tips: Listen to your body; if you experience discomfort, slow down or stop. Always consult with your healthcare provider before beginning a new exercise routine.
People Living with Chronic Health Conditions
Cardiorespiratory Exercise: Aim for 30 minutes of moderate-intensity exercise (e.g., brisk walking, cycling) five days a week or 20 minutes of vigorous-intensity exercise (e.g., jogging) three days a week.
Resistance and Flexibility Exercises: Include resistance training two or more days a week (e.g., using weights or resistance bands) and flexibility exercises (e.g., stretching) at least twice a week.
Examples:
Moderate-Intensity Cardiorespiratory Exercise: Walking, cycling, swimming, or low-impact aerobics.
Resistance Training: Light weightlifting, resistance bands, or bodyweight exercises like squats and wall push-ups.
Flexibility Exercises: Gentle stretching, yoga, or Pilates.
Tips: Start slow and gradually increase the intensity. Even small amounts of movement, such as standing up and moving around every hour, can have health benefits.
These practical recommendations provide clear guidance based on scientific studies, helping each group incorporate physical activity into their daily lives for optimal health and well-being.
Final Say
Physical activity is essential for overall health and well-being, regardless of age or health status. Finding enjoyable and sustainable activities to make physical activity a regular part of one's routine is important. With the proper guidance and management, exercise can significantly improve the quality of life for all individuals and I hope you can use above recommendations as a framework to get started or try something new.
I hope you enjoyed the article. I wish you all a great day!
Susanna