Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke. Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness. Adults should aim to: You can also achieve your weekly activity target with: These guidelines are also suitable for: When you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training. After your 6- to 8-week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy. Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing. Examples of moderate intensity activities include: Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath. In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity. Most moderate activities can become vigorous if you increase your effort. Examples of vigorous activities include: For a moderate to vigorous workout, get running with Couch to 5K, a 9-week running plan for beginners. Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest. This type of exercise is also known as High Intensity Interval Training (HIIT). Examples of very vigorous activities include:
To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity. There are many ways you can strengthen your muscles, whether you're at home or in a gym. Examples of muscle-strengthening activities include:
Try exercise routines like:
You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you. Muscle-strengthening exercises are not always an aerobic activity, so you'll need to do them as well as your 150 minutes of aerobic activity. GOV.UK also has a number of physical activity guidelines as infographics.
Page last reviewed: 4 August 2021 For these guidelines for children, adolescents and adults living with disability, the comprehensive evidence synthesis undertaken by PAGAC (35) was used and updated. Full details of the methods, data extraction and summary evidence tables of this existing evidence on physical activity and health outcomes is available (35) and was reviewed by the GDG in addition to the findings of the updated search. The update conducted for these guidelines identified 39 reviews published from 2017 to 2019. Of these, 27 met the inclusion criteria and informed the examination of the association between physical activity and health-related outcomes among children, adolescents and adults living with disability. Full details of the methods, data extraction and summary evidence portfolios can be found in the Web Annex: Evidence profiles. The evidence reviewed considered the association between physical activity and health-related outcomes in children, adolescents and adults living with disability resulting from the following health conditions: multiple sclerosis, spinal cord injury, intellectual disability, Parkinson’s disease, stroke, major clinical depression, schizophrenia, and attention-deficit/hyperactivity disorder (ADHD). The four health-related outcomes examined included risk of co-morbid conditions, physical function, cognitive function and health-related quality of life, although not all outcomes were explored for each condition. The impact of environmental factors on disability in the context of physical activity was beyond the scope of these guidelines and was not analysed. For people living with multiple sclerosis, physical activity improves physical function, functional mobility, walking speed and endurance, and cardiorespiratory fitness, strength and balance. For example, high-intensity interval training over 3–12 weeks demonstrated improvements in cardiorespiratory fitness or muscle strength (117) and lower limb strength training found strength increased by 23.1% (95% CI: 11.8 to 34.4) over an average training period of 13.2 weeks (118) over an average of 13 weeks resulted in increases in strength, and dance interventions studies reported improvements in functional mobility and balance (119). As well as physical health benefits, existing evidence demonstrates that physical activity can benefit cognition in people living with multiple sclerosis (35). Newer research reveals that aerobic exercise has a small yet significant effect on physical, mental and social domains of health-related quality of life (including symptoms of fatigue and depressive symptoms) (35, 120). For people living with spinal cord injury, physical activity can improve walking function, muscular strength and upper extremity function (35). Physical activity may also reduce shoulder pain, improve vascular function and enhance health-related quality of life (35). For people living with Parkinson’s disease, physical activity can improve motor symptoms, functional mobility and performance, endurance, freezing of gait and velocity of forward and backward movement (35, 121, 122). New evidence suggests that exercise can also help global cognitive function in individuals with Parkinson’s disease (123). For people with a history of stroke, physical activity can improve physical function, notably upper limb function, sensory motor function of the lower limb, balance, walking speed, distance, ability and endurance, cardiorespiratory fitness, mobility and activities of daily living. Existing evidence suggests that physical activity may also have beneficial effects on cognition (35). For people with major clinical depression, new reviews (124, 125) supported existing evidence (35) that physical activity can improve health-related quality of life (35, 124, 125). For individuals with diseases or disorders that impair cognitive function, including schizophrenia–physical activity can have beneficial effects on cognition, working memory, social cognition and attention/vigilance (35, 126). One review found that moderate- to vigorous-intensity physical activity delivered significant improvements in health-related quality of life and disability (35, 124). For people living with intellectual disability, physical activity has been shown to improve physical function. The interventions reviewed largely focused on balance and strength activities over 6–24 weeks and reported significant improvement in static balance, dynamic balance and static-dynamic balance compared with controls (35, 127, 128). For children with attention-deficit/hyperactivity disorder, evidence, including one review of 5 RCTs involving ADHD (129), demonstrates a positive association between exercise and attention, executive function and social disorders (35, 129). The GDG considered the evidence from the general population of children, adolescents and adults and concluded that as there is no reason to believe that there would be an effect modification due to impairment and that the same health physiological benefits will be conferred by being physically active. The GDG acknowledged that few studies include people living with disability, and that effect modification is seldom tested. This evidence in the area disability, combined with the broader evidence for the general population, supported the general population recommendation being inclusive of people with disability, noting reference to “all adults”, “all older adults” and “people of all abilities”. The GDG concluded that: In individuals with spinal cord injury, there is:
In individuals with diseases or disorders that impair cognitive function, including Parkinson’s disease, there is:
In individuals with a history of stroke, there is:
In individuals with diseases or disorders that impair cognitive function, including schizophrenia, there is:
In adults with major clinical depression there is:
In adults with multiple sclerosis, there is:
In children and adults with intellectual disability, there is:
In children and adolescents with ADHD, there is:
The GDG further concluded that there is sufficient scientific evidence on the positive impact of physical activity on a variety of health outcomes across a broad range of impairment areas, and that the benefits of physical activity for people living with disability outweigh the potential harms. Due to indirectness of the evidence to develop these recommendations, the level of certainty was downgraded. |
WHO recommended guidelines for physical activity?
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