Daily physical activity is essential to maintaining and improving health at all stages of life. Incorporating regular exercise into your daily routine not only prevents chronic diseases, but also improves mental well-being and quality of life.
According to a study published in The Lancet in 2024 , population inactivity has increased year after year. Its estimates suggest that the proportion of adults who will not reach the recommended levels of physical activity in 2030 will be 35%.
The scientific evidence is clear: physical activity is essential for health, but we do not achieve sufficient levels. What type of exercise should we do? And how much?
What type of exercise should I do?
Regular exercise offers multiple benefits for physical and mental health. Daily physical exercise can act as a protective factor against mental health problems. This includes somatic symptoms, anxiety, social dysfunction and depression.
However, it should be noted that not all people respond to exercise in the same way. There is a lack of consensus on the mechanisms of action and the main problem: adherence (i.e. doing the exercise).
To achieve optimal health, the WHO recommends combining different types of exercise:
Aerobic exercises
Activities such as brisk walking, swimming, cycling or dancing increase heart rate and improve cardiovascular endurance.
At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week is recommended.
Muscle strengthening exercises
Strength training, such as lifting weights, using our own bodies or other materials such as resistance bands, helps maintain and/or increase muscle mass and strength.
The minimum recommendation is to do this type of exercise at least twice a week.
Exercises to improve flexibility and balance
Activities such as yoga and tai chi improve flexibility and balance. Not only that, but strength training itself , working through a good range of motion, seems to be enough to improve flexibility.
The goal will be to be able to perform any type of task. Also, in the case of older people, the number of falls will be reduced. In fact, exercise can be a beneficial factor in older women who consume a large number of drugs .
How much exercise should I do according to my age?
WHO recommendations vary depending on each person’s age and health. Remember that we are talking about the minimum!
For children and adolescents (between 5 and 17 years old)
At least 60 minutes of moderate to vigorous physical activity per day is recommended. Most of the exercise should be aerobic (running, swimming, cycling).
At least three times a week, you should do activities that strengthen your muscles and bones. For example, jumping, push-ups, and impact sports.
Despite the fear that has always been held about strength training in children, we know that the benefits of training outweigh the risks .
What we must take into account is choosing the right exercises, since it is not only necessary to use weights as we have mentioned above. In addition, there will need to be good supervision and good technique, a safe progression and integration with the game to improve adherence.
Adults (between 18 and 64 years old)
For adults, 150 to 300 minutes of moderate aerobic activity per week, or 75 to 150 minutes of vigorous activity, is recommended. This should be supplemented with muscle strengthening exercises at least twice a week.
Seniors (65 years and older)
The recommendations are the same as for adults, but with a special focus on balance and coordination exercises, at least three times a week, to prevent falls.
Pregnant and postpartum women
At least 150 minutes of moderate aerobic activity per week is recommended. In addition, exercises that involve the risk of falling or impact on the abdominal area should be avoided.
Integrating exercise into your daily routine
Incorporating physical activity into your daily life doesn’t have to be complicated. Strategies for staying active include:
- Set realistic goals. Start with small, achievable goals, such as walking 10 minutes a day, doing an activity you like one day a week, and gradually increase the duration and intensity from there.
- Find activities you enjoy. Choose exercises that you find enjoyable to increase the likelihood of sticking to your routine over the long term. Remember, the best exercise is the one you do.
- Make exercise a priority. Schedule your exercise sessions like you would any other important appointment.
- Involve friends and family. Exercising in company can increase motivation and turn the activity into an enjoyable social experience.
- Taking advantage of everyday opportunities. Taking the stairs instead of the elevator, walking or cycling instead of driving short distances, or taking active breaks during work will increase our physical activity much more than we think.
Something that often worries adults is the “I don’t have time” factor . Within a training session, strategies such as using multi-joint exercises (such as squats), performing a minimum of four weekly series per muscle group with an adequate load and reducing rest periods can help us reach that minimum, although we should not settle for it.
Final considerations
Before beginning any exercise program, especially if you have pre-existing health conditions or have been a sedentary person, it is advisable to consult with a health and fitness professional.
Any amount of physical activity is better than none, and its benefits accumulate over time. The key is consistency and choosing activities that fit your preferences and lifestyle.
Incorporating daily physical exercise is an investment in your current and future health. With the right combination of aerobic, strengthening and flexibility exercises, you can improve your overall well-being and enjoy a healthier, more active life.
This article is republished from The Conversation under a Creative Commons license. Read the original article.
