Each New Year brings resolutions that sadly fall to the wayside after a few weeks. A typical example is trying to adopt a better exercise routine. Interestingly, new recommendations were recently suggested for all age groups and also special groups including people with disabilities and pregnant women.^[1] Globally, about 30% of the population is inactive, with a wide variation among nations.^[2]

 

Formerly, the World Health Organization (WHO) recommended only 150 minutes of exercise per week for adults; that amount equates to 20 to 30 minutes per day. Now, adults should have 150 to 300 minutes of moderate exercise combined with 75 to 150 minutes of vigorous exercise each week, thus doubling the previous recommendation. Children and adolescents should strive for 60 minutes per day of moderate-to-vigorous aerobic exercise.

 

Decreased daily physical movement characteristic of less active adults has been statistically validated as an increased risk for death. Physical inactivity is the fourth leading cause of death across the world and contributes to the other leading causes of death in America—heart disease, cancer, and stroke.^[3] All can be moderated by increased physical activity. Sedentary behavior has probably increased in today’s digital world, particularly when influenced by COVID-19.

 

A study of 44,000 middle-aged and older adults examined the effect of moderate-to-vigorous physical activity needed to ameliorate the morbidity associated with sitting. Considering the hours spent sitting in front of a screen these days, the results have become very germane. Higher sedentary activity may be unavoidable, but fortunately some studies have shown that high levels of physical activity attenuate or even eliminate the association between sitting time and all-cause mortality.^[4]

 

Recommendations for the type of exercise varied according to age group. Older adults should enhance their functional ability to prevent falls or at least minimize damage from falls. Strength training and flexibility exercises along with practicing balance are important focuses. Intensity matters, so the exercise regimen should be fairly demanding without causing injury. Building up to a plateau and then not getting “out of shape” are safer practices than peak-and-valley cycling between being in and out of shape. Typically, people of all ages start out enthusiastically but “fall off the wagon,” thus increasing the chance for injury.

 

As noted above, children and adolescents should have an hour per day of moderate-to-vigorous aerobic physical activity. Like adults, children who exercise are more productive and generally more successful with their academic studies. Likewise, pregnant and postpartum women should partake in 150 minutes of moderate-intensity aerobic physical activity per week.

 

Increased physical activity would also lead to improved productivity, particularly through fewer sickness days and generally better mental and physical health.

 

Moving naturally, a Blue Zones Project principle, has thus again been confirmed by a credible benevolent source—WHO. “Keep moving” is probably the best advice one can follow, even as sedentary behavior becomes more prevalent.