The WHO is sounding the alarm: Millions of people around the world are getting too little exercise – and are putting their health at risk. But how much exercise per week does it have to be at least? And when is sport healthy? An overview.
The World Health Organization (WHO) published alarming figures in 2018: 1.4 billion people around the world do not move enough and risk disease in the long term. Too little sport and exercise is a “leading risk factor” for diseases such as diabetes, cancer or cardiovascular diseases, warns the WHO in the journal. Women are particularly often affected by this problem: According to the experts, every third woman does not move enough. After all, it is one in four men. Corona and the lack of movement in the home office are likely to have additionally fueled this development.
The solution to the problem is very simple: on the weekend, lace up your running shoes more often and get out into the fresh air. Or leave the car behind in the morning and cycle to work instead. Basically, every additional form of movement makes sense first of all. But is this more movement enough? And from how many minutes of exercise per week can health effects be expected? There are clear reasons for this depending on age. An overview.
Age group 5 to 17 years
What does physical activity mean in this age group?
School sports, sports with the family and exercise such as running or cycling. Children and teenagers love to frolic and play. That also counts towards the movement account.
How much exercise should it be?
According to the WHO, children and adolescents should exercise moderately (cycling) or more intensively (school sports) for at least 60 minutes a day. However, more than 60 minutes a day is better, according to health experts.
Which health effects can be expected?
The muscles and bones develop healthily, the metabolism works effectively. The performance of the heart and lungs improves. In addition, active children suffer less from symptoms of anxiety and depression.
Age group 18 to 64 years
What does physical activity mean in this age group?
Leisure activities such as hiking and getting around such as running or cycling. Housework such as vacuuming or cleaning windows or moving around at work are also included. In addition, sports courses such as yoga, team sports or visits to the gym.
How much exercise should it be?
An adult should do at least 150 minutes of moderate-intensity exercise, such as cycling or swimming, for at least 150 minutes a week. The alternative: 75 minutes of intense exercise such as jogging or team sports. However, these are only the numbers for “adequate” physical activity. In order to improve health, the workload should be doubled each time – this corresponds to: 300 minutes of moderate-intensity exercise or 150 minutes of intensive training per week. Ideally, you should train in such a way that large muscle groups are targeted at least two days a week.
Which health effects can be expected?
The performance of the heart and lungs improves. The strength of the muscles increases. It also reduces the risk of depression and non-infectious diseases.
Age group over 65 years
What does physical activity mean in this age group?
Housework, running, hiking, cycling, team sports or exercising in the gym, as well as exercise at work.
How much exercise should it be?
The same recommendations also apply to healthy older people as to adults: at least 150 minutes of moderate-intensity exercise per week or 75 minutes of high-intensity exercise per week. It is even better to double this workload. Large muscle groups should be trained at least two days a week.
People with physical limitations should exercise specifically at least three days a week in order to maintain their balance and prevent falls. If there are other health problems that speak against sport, older people should be as physically active “as their abilities and condition allow,” according to the WHO.
Which health effects can be expected?
Heart, lungs and muscles are strengthened, the bones stay healthy. It also reduces the risk of non-infectious diseases and depression. Cognitive skills such as memory and attention are supported.
