New 2020 World Health Organization Guidelines

In November 2020, WHO updated its recommendation program on physical activity standards.

One of the reasons for the innovations was the consequences of the pandemic, which led to more stay at home, and therefore the predominance of a sedentary lifestyle.

WHO guidelines and recommendations provide details for different age groups and specific population groups on how much physical activity is needed for good health.

2020 WHO guidelines update previous WHO recommendations released in 2010.

New main WHO statements on physical activity

1.  Some physical activity is better than none.
2.  More physical activity is better for optimal health outcomes.
3.  We should reduce sedentary behaviours.
4. The importance of regularly undertaking both aerobic and muscle strengthening activities.

Benefits of physical activity

Performing physical activity every day has vital influence on health. No matter, what you do, just walking, gardening, dancing or cycling.  Some physical activity is better than staying motionless. By becoming more active throughout the day in relatively simple ways, people can easily achieve the recommended activity levels.

People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active.

Regular physical activity can:

    • improve muscular and cardiorespiratory fitness;
    • improve bone and functional health;
    • reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression;
    • reduce the risk of falls as well as hip or vertebral fractures; and
    • help maintain a healthy body weight.


New WHO standarts of physical activity

1.  All adults should undertake 150-300 min of moderate-intensity, or 75-150 min of vigorous-intensity physical activity, or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity, per week.

2. Among children and adolescents, an average of 60 min/day of moderate-to-vigorous intensity aerobic physical activity across the week provides health benefits.

3. Regular muscle-strengthening activity for all age groups.

4. Reducing sedentary behaviours is recommended across all age groups and abilities.