Physical activity can be defined as any movement of the body caused by muscle action with energy consumption. Physical inactivity is the absence of physical activity, and today it represents the fourth leading risk factor for general mortality and causes almost 6% of deaths globally. In most countries, levels of physical inactivity are increasing on a daily basis due to modern lifestyles, greatly influencing the increased prevalence of chronic non-communicable diseases as well as the poorer general health status of the population worldwide.
According to the World Health Organization (WHO), it is estimated that physical inactivity is one of the main causes of breast and colon cancer (approximately in 21-25% of cases), diabetes (in 27% of cases), and ischemic heart disease (in 30 % of cases).
Regular and adequate levels of physical activity in adults:
• reduce the risk of hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer, depression and the risk of falling,
• improve bone health and functional health, and
• are a key determinant of energy consumption , which is the basis of energy balance and body weight control.
The term “physical activity” should not be confused with the term exercise. Exercise is a category of physical activity, which is planned, structured, repetitive, and whose purpose is to improve or advance one or more components of physical condition. Physical activity includes not only exercise, but also other activities that move the body such as play, work, active transportation (walking, cycling), housework and recreational activities.
The WHO estimates that in 2008, as much as 31% of the population over the age of 15 was insufficiently physically active, of which 28% were men and 34% were women. In the same year, approximately 3.2 million of all deaths worldwide could be attributed to insufficient physical activity. The prevalence of insufficient physical activity in 2008 was highest in North and South America and the Eastern Mediterranean region. Even 50% of women in both regions were insufficiently physically active, while 40% of physically inactive men were in America and 36% in the Eastern Mediterranean. The Southeast Asian region had the lowest prevalence of physically inactive persons (19% of women and 15% of men). Unfortunately, it turned out that there is also a significant difference in the prevalence of insufficient physical activity between the sexes, with women being much more inactive than men in almost all countries.
Increasing physical activity in all age groups of the population is today a social and public health imperative, which requires a population-based, multi-sectoral, multi-disciplinary and culturally relevant approach.
The current low level of physical activity in the world population can be attributed to insufficient activity during free time and the spread of a sedentary lifestyle (both at work and at home). Equally, with the reduction of the level of physical activity, the so-called passive transport models (eg driving cars and short distances instead of walking or cycling). Furthermore, it is considered that the increased level of urbanization also caused a decrease in the general level of physical activity (eg poor air quality, pollution, lack of parks, trails, sports fields, etc.).
All WHO member countries have decided to reduce physical inactivity by 10% by 2025, in accordance with the global goals of combating chronic non-communicable diseases.
Recommendations for children and young people in the age group of 5-17 years
For children and young people, physical activity includes play, sports activities, walking, running, recreation, physical education, planned exercises, and all activities carried out within the family, school and community.
Recommendations for physical activity at this age, which improves cardiopulmonary and muscle fitness, bone health, and biomarkers of cardiovascular and metabolic health, are:
1. At least 60 minutes of moderate to vigorous intensity physical activity per day.
2. Physical activity longer than 60 minutes a day provides additional health benefits.
3. Most of the daily physical activity should be aerobic. Stronger intensity of physical activity (strengthening of muscles and bones) should be included at least 3 times a week.
The benefits of physical activity at this age are multiple, and possible risk factors can be prevented by gradually increasing the intensity of activity, especially in children and young people who were previously inactive. For activities that carry a risk of injury, it is necessary to wear protective equipment (eg helmets, shields, special equipment, etc.).
Recommendations for adults in the 18-64 age group
In adults, physical activity includes activities during free time, transport (eg walking or cycling), activities at work, doing housework, playing, sports, planned exercise and all activities carried out within the family and community.
Recommendations for physical activity at this age, which improves cardio-pulmonary and muscle fitness, bone health and reduces the risks of non-communicable chronic diseases and depression, are:
1. At least 150 minutes of moderate-intensity aerobic physical activity during the week or at least 75 minutes of vigorous-intensity aerobic physical activity intensity during the week, or an equivalent combination of physical activity of medium and stronger intensity.
2. Aerobic physical activity should be performed in intervals lasting at least 10 minutes.
3. To obtain additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or perform 150 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity physical activity.
4. Muscle-strengthening activities should include the largest muscle groups two or more times per week.
Recommendations for seniors in the 65+ age group
For people aged 65 and older, physical activity includes activities during free time, transport (e.g. walking or cycling), activities at work, doing housework, playing, sports, planned exercise and all activities carried out as part of the family and community.
Recommendations for physical activity at this age, which improves muscle and cardiovascular fitness, bone health and functional health, and reduces the risks of non-communicable chronic diseases, depression and loss of cognitive abilities, are:
1. Older people should spend 150 minutes of moderate aerobic physical activity intensity during the week or at least 75 minutes of aerobic physical activity of higher intensity, or an equivalent combination of physical activity of moderate and higher intensity.
2. Aerobic physical activity should be performed in intervals lasting at least 10 minutes.
3. To obtain additional health benefits, older adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or perform 150 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity physical activity.
4. Less mobile elderly people should do physical activity 3 or more days a week to establish better balance and prevent possible falls.
5. Muscle-strengthening activities should include the largest muscle groups two or more times per week.
6. When elderly people are not able to perform the recommended amount of physical activity due to health reasons, they should be physically active in accordance with their capabilities and health condition.
Better to engage in any physical activity than no physical activity!
Physically inactive people should start with a lower level of physical activity and gradually increase the duration, frequency and intensity of physical activity over time. Inactive people, the elderly and people with health limitations would have a greater health benefit if they became physically active.
Pregnant women, midwives and people with heart conditions should take precautions and seek medical advice before attempting to achieve recommended levels of physical activity.