Regular physical activity lowers the risk of heart disease, diabetes, some cancers and depression, and helps control weight. Yet many people do not move enough. Here is what the World Health Organization (WHO) and the ICMR National Institute of Nutrition (ICMR-NIN) recommend.
WHO guidelines for adults
The WHO guidelines on physical activity and sedentary behaviour, released in 2020, recommend that adults aged 18 to 64:
- Do at least 150 to 300 minutes of moderate aerobic activity a week, or
- Do at least 75 to 150 minutes of vigorous aerobic activity a week, or a mix of both
- Do muscle strengthening activities on two or more days a week
- Limit time spent sitting and replace it with any activity
Moderate activity means you can talk but not sing, such as brisk walking, cycling at an easy pace or dancing. Vigorous activity makes you breathe hard, such as running, fast cycling or sports.
Children and teenagers
Children and adolescents aged 5 to 17 should average at least 60 minutes a day of moderate to vigorous activity, mostly aerobic, and do vigorous activities and muscle and bone strengthening activities on at least three days a week. Screen time for recreation should be limited.
Older adults
People aged 65 and above should follow the adult guidelines as far as possible. WHO also advises balance and strength training on three or more days a week to prevent falls.
Also Read: How Much Salt Should You Eat a Day? What WHO and ICMR-NIN Guidelines Say About Daily Salt Intake | Anaemia in India: Signs, Iron Rich Foods and What ICMR-NIN Guidelines Advise
Pregnant women and people with health conditions
Pregnant and postpartum women without complications are advised to do regular moderate activity. People with chronic conditions should do what they can, with advice from their doctor.
What ICMR-NIN says
The Dietary Guidelines for Indians 2024 by ICMR-NIN, released when Dr Hemalatha R was its director, stress that a healthy diet must go together with regular physical activity. The guidelines advise being active every day, reducing sitting time, and including strength exercises, and they link the rise in obesity and diabetes in India to unhealthy diets and low activity.
Easy ways to move more
- Walk briskly for 30 minutes on five days a week.
- Use stairs instead of lifts where possible.
- Stand up and stretch every 30 to 60 minutes when working at a desk.
- Do simple strength exercises like squats and wall push ups at home.
- Try yoga, which also helps flexibility and balance.
Bottom line
Some activity is better than none. Start slowly, add a few minutes each week, and aim for at least 150 minutes of moderate activity a week.
Disclaimer: This article is for general information only and is not a substitute for medical advice. Consult a qualified doctor before starting any treatment or if you have symptoms.
Source / स्रोत: WHO guidelines on physical activity and sedentary behaviour, ICMR-NIN Dietary Guidelines for Indians 2024 (PDF)
