Training & movement
A · High confidenceWHO 2020 guideline: how much to move each week and sit less
Subject: World Health Organization 2020 guidelines on physical activity and sedentary behaviour
What this means
Adults are advised to do 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous activity per week. For children and adolescents it is an average of 60 minutes a day.
Fiona C Bull, Salih S Al-Ansari, Stuart Biddle, Katja Borodulin, Matthew P Buman, Greet Cardon, Catherine Carty, Jean-Philippe Chaput, Sebastien Chastin, Roger Chou, Paddy C Dempsey, Loretta DiPietro, Ulf Ekelund, Joseph Firth, Christine M Friedenreich, Leandro Garcia, Muthoni Gichu, Russell Jago, Peter T Katzmarzyk, Estelle Lambert, Michael Leitzmann, Karen Milton, Francisco B Ortega, Chathuranga Ranasinghe, Emmanuel Stamatakis, Anne Tiedemann, Richard P Troiano, Hidde P van der Ploeg, Vicki Wari, Juana F Willumsen · 2020 · British Journal of Sports Medicine
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
Adults should perform 150-300 min/week moderate-intensity or 75-150 min/week vigorous-intensity aerobic activity plus muscle-strengthening activities on ≥2 days/week. Older adults should add multicomponent activity emphasising functional balance and strength training on ≥3 days/week to enhance functional capacity and prevent falls. Globally, 27.5% of adults do not meet the recommendations.
Who this applies to
All age groups, with separate advice for pregnancy, after giving birth and for people with a chronic condition or disability.
What to keep in mind
This is a guideline based on earlier reviews. For sitting less, the evidence was too limited to set a threshold.
Practical conclusion for REZA
REZA's baseline standard: 150-300 min/week moderate or 75-150 min/week vigorous cardio, plus resistance training ≥2x/week, with added balance/strength work for older clients to reduce fall risk.
View method and source
Methodology
Position stand
Population
Global population across the lifespan: children and adolescents (5-17 y), adults (18-64 y), older adults (≥65 y), plus pregnant/postpartum women and people living with chronic conditions or disability
Intervention
Aerobic physical activity (moderate and vigorous), muscle-strengthening activity, multicomponent (balance/strength) training, reduction of sedentary time
Outcome measures
All-cause and cause-specific mortality, cardiometabolic health, cancer incidence, mental health, cognitive health, sleep, falls and fall-related injuries, physical function
Limitations
Guideline derived largely from observational evidence for many outcomes; most recommendations graded on low-to-moderate certainty evidence under GRADE; dose-response precision limited; no specific quantitative recommendations for sedentary time thresholds.
Original source
DOI: 10.1136/bjsports-2020-102955 · PMID: 33239350
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.