Exercise: Importance, Health Benefits, and WHO Recommendations

Why is exercise important according to WHO?

According to the World Health Organization (WHO), regular physical activity is a cornerstone of global public health, essential for preventing and managing a wide range of noncommunicable diseases, improving mental well-being, and enhancing overall quality of life across all age groups.

Introduction: The Global Mandate for Physical Activity

The World Health Organization (WHO) serves as the leading international authority on public health, providing guidance, setting norms, and advocating for global health initiatives. Central to its mission is the promotion of physical activity, which the WHO consistently identifies as a critical determinant of health. Far from being merely a recreational pursuit, exercise, in the WHO's view, is a fundamental component of a healthy lifestyle, offering profound benefits that extend from individual well-being to societal health outcomes. Its recommendations are evidence-based, drawing from extensive research in exercise science, epidemiology, and public health.

WHO's Core Message: Exercise as a Pillar of Health

The WHO unequivocally states that physical inactivity is one of the leading risk factors for noncommunicable diseases (NCDs) globally. Conversely, regular physical activity is presented as a powerful, cost-effective intervention for improving health and preventing disease. Their message emphasizes that "every move counts" and that even small increases in physical activity can yield significant health advantages. The WHO advocates for a lifespan approach, recognizing the importance of physical activity from early childhood through older adulthood, tailoring recommendations to specific age groups and capabilities.

Key Health Benefits Endorsed by WHO

The extensive body of evidence reviewed by the WHO highlights numerous, interconnected health benefits of regular physical activity. These advantages underscore why exercise is not just beneficial, but essential for a thriving life.

• Reduced Risk of Noncommunicable Diseases (NCDs):
  • Cardiovascular Disease: Regular exercise significantly lowers the risk of heart disease, stroke, and hypertension by improving blood pressure, cholesterol levels, and arterial health.
  • Type 2 Diabetes: Physical activity enhances insulin sensitivity, helping to regulate blood sugar levels and prevent the onset of type 2 diabetes.
  • Certain Cancers: Strong evidence links regular physical activity to a reduced risk of several cancers, including breast, colon, prostate, and lung cancers.
• Improved Mental Health and Well-being:
  • Reduced Symptoms of Depression and Anxiety: Exercise is a powerful mood enhancer, reducing symptoms of depression and anxiety, and improving overall psychological well-being.
  • Stress Reduction: Physical activity helps the body manage stress more effectively, releasing endorphins that have natural pain-relieving and mood-boosting effects.
  • Enhanced Self-Esteem and Cognitive Function: Regular movement can boost self-confidence and improve cognitive functions such as memory, attention, and problem-solving skills.
• Stronger Bones and Muscles:
  • Osteoporosis Prevention: Weight-bearing exercises help build and maintain bone density, reducing the risk of osteoporosis and fractures, particularly in older adults.
  • Improved Musculoskeletal Health: Strengthening muscles, ligaments, and tendons enhances joint stability and reduces the risk of injuries and chronic pain.
  • Improved Balance and Coordination: Essential for fall prevention, especially in the elderly, and for general mobility.
• Healthy Weight Management:
  • Energy Balance: Physical activity is crucial for maintaining a healthy energy balance, preventing unhealthy weight gain and obesity by burning calories.
  • Body Composition: It helps reduce body fat and increase muscle mass, leading to a healthier body composition.
• Enhanced Cognitive Function: Beyond mental health, exercise improves blood flow to the brain, supporting brain health and potentially delaying the onset of cognitive decline and dementia.
• Improved Sleep Quality: Regular physical activity can help individuals fall asleep faster, sleep more deeply, and wake up feeling more rested.
• Boosted Immune System: Moderate regular exercise can strengthen the immune system, making the body more resilient against infections and diseases.

WHO's Physical Activity Recommendations

To achieve these benefits, the WHO provides clear, evidence-based physical activity guidelines for different age groups, emphasizing that some activity is better than none, and more is better still:

• Children and Adolescents (5-17 years): At least 60 minutes of moderate-to-vigorous intensity physical activity daily, incorporating aerobic activities and muscle- and bone-strengthening activities at least three times a week.
• Adults (18-64 years): At least 150–300 minutes of moderate-intensity aerobic physical activity, or 75–150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination, throughout the week. Muscle-strengthening activities involving all major muscle groups should be done on 2 or more days a week.
• Older Adults (65 years and above): The same recommendations as adults, with an added focus on functional balance and strength training to prevent falls, performed on 3 or more days a week.

Addressing Inactivity: A Global Health Challenge

The WHO considers physical inactivity a global public health problem, contributing to an estimated 3.2 million deaths annually. Sedentary lifestyles are pervasive, driven by urbanization, technological advancements, and changing work patterns. The organization actively works to promote policy changes and environmental designs that encourage physical activity, recognizing that individual behavior change is often influenced by broader societal factors. Their efforts aim to create environments where physical activity is not just possible, but easy and enjoyable.

Conclusion: A Call to Action for Lifelong Health

The World Health Organization's stance on the importance of exercise is clear and compelling: it is a fundamental, non-negotiable component of a healthy life, capable of preventing disease, promoting well-being, and extending healthy longevity. As Expert Fitness Educators, we echo the WHO's call to action, urging individuals to integrate regular physical activity into their daily routines. Understanding the profound, evidence-based benefits articulated by a leading global health authority should serve as a powerful motivator for everyone to prioritize movement, recognizing that investing in physical activity is investing in a healthier, more vibrant future.