New World Health Organisation guidelines recommend 150 minutes of exercise each week

The World Health Organisation (WHO) is now recommending that adults have at least 150 minutes of exercise each week, and children average one hour of exercise each day.

The WHO guidelines outline the health risks of lack of exercise, and the need for adults and children to limit recreational screen time and get their bodies moving for both physical and mental wellbeing. Any physical activity is better than none, and more is better. Aerobic activity no longer needs to last 10 minutes or more to be beneficial but instead our health depends on us moving more as part of everyday life.

Current physical activity levels in Australia show that 85% of adults do not reach the recommended levels of physical activity and muscle strengthening exercise, while only one in five children meet the guidelines for physical activity of at least 60 minutes per day.

The WHO guidelines recommend:

• Children aged 5-17 years should do at least an average of 60 minutes per day of moderate to vigorous aerobic physical activity. Activity that strengthens muscle and bone should be incorporated at least three days a week.
• Adults aged 18-64 years should do at least 150-300 minutes of moderate aerobic physical activity, or at least 75-150 minutes of vigorous aerobic physical activity throughout the week. Adults should also do muscle strengthening activities on two or more days a week.
• Adults 65 years and older should do at least 150–300 minutes of moderate aerobic physical activity, or at least 75–150 minutes of vigorous aerobic physical activity throughout the week. Mature adults should also do muscle strengthening activities at moderate or greater intensity on two or more days a week. As part of their weekly physical activity, mature adults should do varied multicomponent physical activity that emphasises functional balance and strength training on three or more days a week, to enhance functional capacity and prevent falls.
• Pregnant and postpartum mothers once cleared by their doctor should undertake at least 150 minutes of moderate aerobic physical activity throughout the week, and incorporate muscle strengthening and gentle stretching exercises.

For adults in particular, it’s important to keep moving to reduce the risk of joint and back pain from excessive time spent on the couch or at the computer.

To learn more about appropriate exercises for your body, and how to reduce your risk of joint and back pain, contact Lane Chiropractic Pottsville on 6676 2270.