Physical activity is any bodily movement produced by skeletal muscles that requires energy expenditure. This concept includes exercise, sports, active travel (cycling, walking), household chores and work-related physical activity.
Regular physical activity has several health benefits across the lifespan. Among children and adolescents, physical activity provides benefits for cognitive development, motor skills, self-esteem, social integration, musculoskeletal health, academic achievement and overall well-being. Among adults, physical activity contributes to the prevention and control of noncommunicable diseases, such as cardiovascular diseases, cancer (especially breast and colon) and diabetes, and reduces overall mortality and risk of premature death.
Physical activity also contributes to the prevention and management of mental health conditions in children, adolescents and adults. Data shows that physical activity has a positive effect on physical self-perception as well as depressive and schizophrenia symptoms, and improves mood and slows cognitive decline.
Physical inactivity
The latest global estimates show that 81% of adolescents were insufficiently physically active (77.6% of boys and 84.7% of girls). Among adults, the prevalence of insufficient physical activity was 27.5% (23.4% in men and 31.7% in women).
Physical inactivity causes around 6% of the burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% of breast cancer and 10% of colon cancer, worldwide. Also, premature deaths (9.0%), all-cause mortality (7.2%) and cardiovascular disease deaths (7.6%) are attributable to physical inactivity, with differences observed between low-, middle- and high-income countries.
Sedentary behaviour
Sedentary behaviour can be defined as any waking behaviour characterized by an energy expenditure of 1.5 metabolic equivalents or lower while sitting, reclining or lying. Most desk-based office work, driving a car and watching television are examples of sedentary behaviours. WHO guidelines operationalize the definition of sedentary behaviour to include self-reported low movement sitting (leisure time, occupational and total), television viewing or other related screen time activities.
Physical activity recommendations
WHO recently updated and published the guidelines on physical activity for all age-groups.
Infants (less than 1 year of age)
Be physically active several times a day in a variety of ways, particularly through interactive floor-based play; more is better. For those not yet mobile, this includes at least 30 minutes in prone position (tummy time) spread throughout the day while awake.
Children 1–2 years of age
Spend at least 180 minutes in a variety of types of physical activities at any intensity, including moderate-to-vigorous-intensity physical activity, spread throughout the day; more is better.
Children 3–4 years of age
Spend at least 180 minutes in a variety of types of physical activities at any intensity, of which at least 60 minutes is moderate-to-vigorous-intensity physical activity, spread throughout the day; more is better.
Children and adolescents (aged 5–17 years), including those living with disability
- Children and adolescents should do at least an average of 60 minutes/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.
Adults (aged 18–64 years) including those with chronic conditions and those living with disability
- 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-intensity 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 over 300 minutes, or do over 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate-intensity and vigorous-intensity activity throughout the week for additional health benefits (when not contraindicated for those with chronic conditions).
Older adults (aged 65 years and older) including those with chronic conditions and those living with disability
- As for adults, plus, 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.
Pregnant and postpartum women
It is recommended that all pregnant and postpartum women without contraindication should:
- undertake regular physical activity throughout pregnancy and postpartum;
- 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.
In addition:
- 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.