Move more and sit less. Those who are physically active feel better, sleep better and function better. All movement counts. The recommendations, all adults should be regularly physically active and limit sedentary time. A little is better than nothing and more is better than a little. Strong recommendation, moderate evidence.
For significant health benefits, adults should perform heart rate elevating physical activity 150 to 300 minutes per week at moderate intensity or 75 to 150 minutes per week at high intensity. Moderate and high intensity can be combined. The activity should be spread over the week. Strong recommendation, moderate evidence. For additional health benefits, adults should also perform muscle-strengthening physical activity involving the body’s major muscle groups at least 2 times a week. Strong recommendation, moderate evidence.
To counteract health risks, adults should limit sedentary time. Time in a sedentary position should be replaced by physical activity, which can be of low but even better of moderate or high intensity. Strong recommendation, moderate evidence. Those unable to limit sedentary time should aim for the upper level of recommended heart-rate-elevating physical activity: 300 minutes a week of moderate or 150 minutes of vigorous intensity. Strong recommendation, moderate evidence.
Individuals who cannot reach the recommendations, due to illness or disability, should be as active as the condition allows. For diagnosis-specific recommendations on physical activity. The benefits of physical activity outweigh the risks. Physical activity of low and moderate intensity is associated with very low risks. Gradual increase in time or intensity reduces the risks.
A single session of physical activity of at least moderate intensity produces immediate effects such as lowered blood pressure and blood sugar, reduced anxiety and improved sleep and cognitive function. Regular physical activity improves sleep and health-related quality of life, improves cognitive function, especially for individuals aged 50 and over, improves fitness and strength, which among other things increases the ability to cope with everyday activities and can reduce the risk of high blood pressure, stroke, cardiovascular disease , type 2 diabetes, overweight/obesity, dementia, depression, eight forms of cancer and premature death.
Sitting still can increase the risk of cardiovascular disease, type 2 diabetes, overweight/obesity, three forms of cancer and premature death. Physical activity is defined as any body movement that increases energy expenditure beyond that at rest. Physical activity can be carried out at home, at work, during transport, in leisure time or as organized training or sport. Pulse-raising (aerobic) physical activity of moderate intensity produces a noticeable increase in pulse and respiration, while high intensity produces a marked increase in pulse and respiration.