What are the latest guidelines for physical activity and exercise?
Pro Research Analysisby 
Searched over 200M research papers
Latest Guidelines for Physical Activity and Exercise
WHO 2020 Guidelines on Physical Activity and Sedentary Behaviour
The World Health Organization (WHO) released updated guidelines in 2020, emphasizing the importance of physical activity across all age groups, including specific recommendations for pregnant and postpartum women, and individuals with chronic conditions or disabilities. For adults, the guidelines recommend 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of both. Additionally, muscle-strengthening activities should be performed on two or more days per week. For children and adolescents, an average of 60 minutes per day of moderate-to-vigorous intensity aerobic activity is advised. The guidelines also stress the importance of reducing sedentary behavior, although a specific threshold for sedentary time was not established1 4 5.
American College of Sports Medicine and American Heart Association Recommendations
The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) have also updated their guidelines, which align closely with the WHO recommendations. They suggest that adults aged 18-65 should engage in at least 30 minutes of moderate-intensity aerobic activity five days a week or 20 minutes of vigorous-intensity activity three days a week. Combinations of moderate and vigorous activities are also acceptable. Additionally, muscle-strengthening activities should be performed at least two days per week. These guidelines highlight the dose-response relationship between physical activity and health, indicating that exceeding the minimum recommended amounts can provide further health benefits2 3.
US Physical Activity Guidelines
The 2018 Physical Activity Guidelines for Americans, issued by the U.S. Department of Health and Human Services, recommend similar levels of activity. Adults should aim for 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week. The guidelines also emphasize the importance of reducing sedentary time and encourage even small increases in physical activity for those who are least active. Specific recommendations are provided for different age groups, including children, adolescents, older adults, and pregnant or postpartum women6 7 9.
Key Changes and Emphasis on Sedentary Behaviour
One of the significant updates in the 2020 WHO guidelines is the removal of the requirement for aerobic activity to be performed in bouts of at least 10 minutes. This change allows for more flexibility in how physical activity can be accumulated throughout the day, making it easier for individuals to integrate physical activity into their daily routines. The guidelines also place a strong emphasis on reducing sedentary behavior, recognizing its association with various health risks, including cardiovascular disease and type 2 diabetes4 10.
Conclusion
The latest guidelines from WHO, ACSM, AHA, and the U.S. Department of Health and Human Services provide comprehensive recommendations for physical activity across different age groups and populations. They highlight the importance of regular aerobic and muscle-strengthening activities while emphasizing the need to reduce sedentary behavior. These guidelines aim to improve overall health outcomes and should be used to inform national health policies and individual health practices.
Sources and full results
Most relevant research papers on this topic
World Health Organization 2020 guidelines on physical activity and sedentary behaviour
The new WHO guidelines recommend regular aerobic and muscle strengthening activities for all age groups, with specific recommendations for pregnant and postpartum women and those with chronic conditions or disabilities.
Systematic Review
Very Rigorous Journal
Highly CitedPhysical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association.
Healthy adults aged 18 to 65 years should engage in moderate-intensity aerobic activity for 30 minutes on five days per week, or vigorous-intensity aerobic activity for 20 minutes on three days per week, to promote and maintain health.
Highly CitedPhysical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association.
Healthy adults aged 18 to 65 should engage in moderate-intensity aerobic activity for 30 minutes on five days or vigorous-intensity aerobic activity for 20 minutes on three days each week to promote and maintain health.
Highly CitedWhat's new in the 2020 World Health Organization Guidelines on Physical Activity and Sedentary Behavior?
The new WHO guidelines recommend limiting sedentary time and increasing light intensity physical activity for adults and older adults, while maintaining the core recommendation of 150 minutes of moderate-intensity aerobic activity per week.
Very Rigorous Journal2020 WHO guidelines on physical activity and sedentary behaviour for children and adolescents aged 5–17 years: summary of the evidence
Greater amounts and higher intensities of physical activity, as well as different types of physical activity, are associated with improved health outcomes for children and adolescents aged 5-17 years.
Systematic ReviewVery Rigorous JournalHighly CitedUS Physical Activity Guidelines: Current state, impact and future directions.
The 2018 Physical Activity Guidelines for Americans emphasize the need to move more and sit less, promoting optimal health and reducing the risk of all-cause mortality.
The Physical Activity Guidelines for Americans
The Physical Activity Guidelines for Americans, 2nd edition recommends a variety of physical activities for various age groups to improve health and reduce chronic disease risk.
Systematic ReviewHighly CitedExercise/Physical Activity in Individuals with Type 2 Diabetes: A Consensus Statement from the American College of Sports Medicine
Regular physical activity, including flexibility and balance exercises, is essential for individuals with type 2 diabetes to maintain health and manage glycemic levels.
Very Rigorous JournalHighly CitedThe Scientific Foundation for the Physical Activity Guidelines for Americans, 2nd Edition.
The 2018 Physical Activity Guidelines Advisory Committee Scientific Report highlights the benefits of physical activity, including reduced risk of obesity, cancer, and fall-related injuries, and enhanced cognitive function and mental health.
Systematic ReviewHighly CitedEverything counts in sending the right message: science-based messaging implications from the 2020 WHO guidelines on physical activity and sedentary behaviour
The 2020 WHO guidelines on physical activity and sedentary behavior offer new opportunities for effective communication, aligning with behavioral science principles to increase the value and integration of physical activity into daily life.
Very Rigorous JournalHighly CitedTry another search
What are the different types of cells in the human body?
What are the latest findings on the role of physical activity in managing and preventing mental health disorders?
What are the major subfields of archaeology and their focus areas?
qualitative method
pestle analysis
What are the different branches of biology and their focus areas?