Recently, the WHO updated its recommendations for a healthy lifestyle. Now it also includes advice for pregnant women and people with different disabilities. Here’s what you need to know.
- General recommendations
- Children and adolescents
- Adults and people with disabilities
- Senior citizens
- Pregnant women and new mothers
- Some physical activity is better than none
- Walking, household chores and active leisure time is also considered to be physical activity
- Try not to lie or sit for too long. Always mix it up with some physical activity
- Start small and gradually increase your exercise load
- Try to do physical activities constantly
Children and adolescents
Children and adolescents (from 5 to 17 years of age) are recommended an hour of cardio activity of moderate intensity. High-intensity physical activity is recommended at least 3 times a week.
Adults and people with disabilities
Adults (aged 18 - 64) are recommended to stay on one of the three programs below:
- Moderate-intensity cardio workout from 150 minutes up to 300 minutes a week
- High-intensity cardio workout for at least 75 - 150 minutes a week
- An equivalent combination of moderate- and high-intensity physical activity eachweek. One minute of high-intensity workout counts for two minutes of moderate-intensity physical activity.
For adults aged 65 and over, the WHO recommends the same course as for younger adults, provided there are no other health conditions.
The WHO also recommends for all adults (including seniors) to do power exercises of moderate and high intensity for all major muscle groups at least twice a week.
Pregnant women and new mothers
The WHO recommends pregnant and new mothers to perform at least 150 minutes of moderate-intensity cardio exercise. Women who were exercising regularly before pregnancy can resume these activities during pregnancy and after giving birth, if there are no other health conditions.