The volume and intensity of movement as recommended for a Foresighted lifestyle may seem very high compared to what the standard person is doing, and thus may seem unfounded.
It’s goo to then look at what the official guidelines are from the public health bodies, and the WHO ones may be illuminating for some.
The latest guidelines are here, and are also extracted below as with direct quotes from the PDF.
In short
Adults – per week:
- Aerobic activities: at least 50–300 minutes of moderate-intensity or at least 75–150 of vigorous-intensity. More for additional health benefits.
- Strength training: at least 2 times a week involving all muscle groups. More for additional health benefits.
- Sedentary behaviour: minimize the time AND do more than the recommended aerobic activities to mitigate negative effects of sedentary time.
Takeways: - the ranges are already high, and all recommendations are phrased to push for a lot more. Even 300 mins is 40 mins per day. And they recommend more.
- vigorous level is above 7 on a 1-10 scale. Moderate is 5-6. In other words, to achieve the target with vigorous range, it really has to be high intensity (All definitions below for reference).
Older (65+) adults – per week:
Did you think it would be less? It’s not.
- exact same recommendations as adults
- in addition*: 3 times a week, exercises that focused on functional strength and balance.
As you age, the WHO recommends you increase your levels of activity, not reduce. How far is the standard person from achieving those targets?
Children and Adolescents (aged 5-17 years)
Pay attention here:
- 60 mins per day* of moderate to vigorous activity
- strength training 3 times a week
If you though the adults guidelines were high, kids and teenagers need to achieve 20 mins more per day of cardio and have one more strength training session on their plate.
Full guidelines quoted below, as well as definition, so you can check without going through the linked PDF that the above is an accurate reflection.
WHO guidelines extracts
Children and Adolescents (aged 5-17 years)
Physical Activity
The WHO recommends:
“Children and adolescents should do at least an average of 60 minutes per day of moderate- to vigorous-intensity, mostly aerobic, physical activity, across the week.”
“Vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, should be incorporated at least 3 days a week.”
Key point: The emphasis is on daily activity for children and adolescents.
Sedentary Behaviour
“Children and adolescents should limit the amount of time spent being sedentary, particularly the amount of recreational screen time.”
Adults (aged 18-64 years)
Physical Activity
The WHO recommends:
“All adults should undertake regular physical activity.”
“Adults should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week, for substantial health benefits.”
“Adults should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.”
“Adults 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.”
Key point: Adults are recommended a high volume of activity, with options to increase for additional benefits.
Sedentary Behaviour
“Adults should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits.”
“To help reduce the detrimental effects of high levels of sedentary behaviour on health, adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity.”
Older Adults (aged 65 years and older)
Physical Activity
The WHO recommends:
“All older adults should undertake regular physical activity.”
“Older adults should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week, for substantial health benefits.”
“Older adults should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.”
“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 3 or more days a week, to enhance functional capacity and to prevent falls.”
“Older adults 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.”
Key point: Older adults need to do more, not less, by incorporating balance and strength training.
Sedentary Behaviour
“Older adults should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits.”
“To help reduce the detrimental effects of high levels of sedentary behaviour on health, older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity.”
Pregnant and Postpartum Women
Physical Activity
“All pregnant and postpartum women without contraindication should undertake regular physical activity throughout pregnancy and postpartum.”
“Pregnant and postpartum women should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week for substantial health benefits.”
“Incorporate a variety of aerobic and muscle-strengthening activities. Adding gentle stretching may also be beneficial.”
“Women who, before pregnancy, habitually engaged in vigorous-intensity aerobic activity, or who were physically active, can continue these activities during pregnancy and the postpartum period.”
Sedentary Behaviour
“Pregnant and postpartum women should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits.”
Definitions and Examples
Physical activity: Any bodily movement produced by skeletal muscles that requires energy expenditure. Examples: Play, games, sports, transportation (walking, cycling, wheeling), chores
Aerobic physical activity: Activity in which the body’s large muscles move in a rhythmic manner for a sustained period of time. Examples: Walking, running, swimming, cycling
Moderate-intensity physical activity: On an absolute scale, moderate-intensity refers to the physical activity that is performed between 3 and less than 6 times the intensity of rest. On a scale relative to an individual’s personal capacity, moderate-intensity physical activity is usually a 5 or 6 on a scale of 0–10. Examples: Brisk walking, dancing, gardening, housework, active involvement in games and sports with children/walking domestic animals, carrying moderate loads (<20 kg)
Vigorous-intensity physical activity: On an absolute scale, vigorous-intensity refers to physical activity that is performed at 6.0 or more METS. On a scale relative to an individual’s personal capacity, vigorous-intensity physical activity is usually a 7 or 8 on a scale of 0–10. Examples: Running, fast cycling, fast swimming, aerobics, fast dancing, competitive sports and games (e.g., traditional games, football, volleyball, hockey, basketball), heavy shovelling or digging ditches, carrying/moving heavy loads (>20 kg)
Muscle-strengthening activity: Physical activity and exercise that increase skeletal muscle strength, power, endurance, and mass. Examples: Resistance training, weight lifting, carrying heavy loads, heavy gardening
Bone-strengthening activity: Physical activity primarily designed to increase the strength of specific sites in bones that make up the skeletal system. These activities produce an impact or tension force on the bones that promotes bone growth and strength. Examples: Running, jumping rope, basketball, tennis
Balance training: Static and dynamic exercises that are designed to improve an individual’s ability to withstand challenges from postural sway or destabilizing stimuli caused by self-motion, the environment, or other objects. Examples: Standing on one foot, walking heel-to-toe, tai chi
Multicomponent physical activity: Physical activity that includes all of the above (aerobic, muscle-strengthening, and balance training) in one session. Examples: Dancing, playing games, participating in sports
Sedentary behaviour: Any waking behaviour characterized by an energy expenditure of 1.5 METS or lower while sitting, reclining, or lying. Examples: Sitting or lying while using electronic devices (computer, mobile phone, television, video game), reading, writing, working at a desk
