WHO Guidelines: Weekly Exercise Duration for Optimal Health

Global Physical Inactivity Levels

An extensive analysis of 507 population-based surveys, involving approximately 5.7 million participants, has disclosed that over 30% of the global population does not achieve the healthy levels of physical activity as outlined by the World Health Organization (WHO). Moreover, it was found that more than 40% of Indians are physically inactive, increasing their risk of life-threatening diseases. According to the WHO, insufficient physical activity is defined as not engaging in 150 minutes of moderate-intensity activity, 75 minutes of vigorous-intensity activity, or an equivalent combination per week. The prevalence of insufficient physical activity has grown from 23.4% in 2000 to 31.3% in 2022, with a 5% higher occurrence in females.

COVID Lockdown and Physical Inactivity

The WHO conducted an analysis to determine if activity levels changed after the onset of the COVID-19 pandemic in March 2020. They found no evidence of a significant change in physical activity trends. However, the COVID-19 lockdowns significantly impacted physical activity levels, as people were confined to their homes, with limited opportunities for regular exercise. The lockdowns disrupted routines, causing a shift towards a more sedentary lifestyle with several adverse health effects.

Effects of Physical Inactivity on Health

Physical inactivity has extensive and multifaceted effects on health, contributing to numerous chronic diseases. It impacts cardiovascular health, leading to conditions like hypertension, atherosclerosis, heart attacks, and strokes. Physical inactivity also contributes to obesity and metabolic syndrome. Without regular physical activity, insulin resistance increases, leading to type 2 diabetes. Lack of exercise weakens muscles and bones, causing conditions like osteoporosis and sarcopenia. It also negatively impacts mental health, respiratory health, immune function, cognitive abilities, digestive health, and hormonal balance.

Importance of Regular Exercise for Women

While regular physical activity benefits all individuals, it is particularly essential for women. Regular physical activity helps regulate hormones, crucial for managing natural hormonal fluctuations during menstrual cycles, pregnancy, and menopause. It helps increase bone density and strength, reducing the risk of osteoporosis. Regular exercise also helps in managing weight, maintaining mental well-being, and reducing the risks associated with obesity-related diseases.