Regular physical activity offers significant health benefits, both physically and mentally. For adults, it plays a key role in preventing and managing various diseases, such as cardiovascular disease, cancer, and diabetes. In addition, it helps alleviate symptoms related to depression and anxiety, improves brain function and sleep, and can enhance overall well-being. However, according to the WHO, 31% of adults do not meet the physical activity recommendations. People who do not get enough physical activity have a 20% to 30% higher risk of death than those who are physically active. [1]
What are the recommendations for physical activity?
To promote health and well-being, the WHO recommends that adults engage in 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity activity each week. [1]
Moderate-intensity activities are those in which you feel moderately out of breath and sweat moderately, but are still able to talk. Examples include cycling at 15 km/h, brisk walking, or slow running.
Vigorous-intensity activities include sports such as tennis, ball sports, or running at a fast pace. During these activities, you will breathe heavily, sweat profusely, and find it difficult or impossible to talk.
Adults are also recommended to do muscle-strengthening exercises targeting the major muscle groups at least twice a week. These activities offer additional health benefits. [1]
How to get back into physical activity?
If you want to start exercising again and have any health concerns or are over 50, it may be a good idea to consult your doctor to assess your physical condition and see if there are any contraindications. In some cases, your doctor may refer you to a supervised physical activity program at a health and fitness center or with a professional such as an adapted physical activity instructor (EAPA) or a physical therapist to ensure you receive appropriate guidance when you start exercising again. This is known as exercise on prescription. [2]
If you get the green light to resume physical activity on your own, the golden rule is to take a gradual and regular approach.
Start slowly, without comparing yourself to others, and be consistent, trying to exercise every other day.
When it comes to choosing an activity, the key is to find something you enjoy so that you stay motivated in the long term and get pleasure from it. [3]
Finally, even if your schedule doesn't allow you to be as regular as you would like, remember that any physical activity, even modest, is beneficial to your health.
SOURCES :
[1] https://iris.who.int/bitstream/handle/10665/337003/9789240014862-fre.pdf
[2] https://www.has-sante.fr/jcms/p_3385126/fr/l-activite-physique-votre-meilleure-alliee-sante
[3] Maltagliati, Silvio, et al. “Why People Should Run after Positive Affective Experiences Instead of Health Benefits.” Journal of Sport and Health Science, vol. 13, no. 4, July 2024, pp. 445–50, https://doi.org/10.1016/j.jshs.2022.10.005.