From the Guidelines
A comprehensive physical activity program should include four essential components: aerobic exercise, strength training, flexibility exercises, and balance training, as recommended by the World Health Organization 2020 guidelines on physical activity and sedentary behaviour 1. The essential components of a physical activity program and their evidence of effectiveness are:
- Aerobic exercise: 150-300 minutes of moderate-intensity activity or 75-150 minutes of vigorous activity weekly, which improves cardiovascular health and reduces chronic disease risk.
- Strength training: 2-3 times weekly, targeting all major muscle groups with 8-12 repetitions per exercise for 2-3 sets, which preserves muscle mass, enhances metabolism, and supports bone health.
- Flexibility exercises: at least 2-3 times weekly, holding stretches for 15-30 seconds and repeating 2-4 times, improving range of motion and reducing injury risk.
- Balance training: 2-3 times weekly, through exercises like single-leg stands or tai chi, to prevent falls, particularly important for older adults. This multicomponent approach has strong evidence for effectiveness in improving overall fitness, reducing chronic disease risk, enhancing mental health, and promoting longevity, as supported by the American Heart Association 1 and other studies 1. For beginners, starting with lower intensities and gradually progressing is recommended, while those with health conditions should consult healthcare providers before beginning a new program. Some key points to consider when designing a physical activity program include:
- Setting realistic goals and tracking progress
- Incorporating a variety of activities to avoid boredom and prevent plateaus
- Finding activities that are enjoyable and convenient
- Scheduling physical activity into daily routines
- Seeking support from healthcare providers, fitness professionals, or social networks to enhance motivation and adherence.
From the Research
Essential Components of a Physical Activity Program
The essential components of a physical activity program include:
- Aerobic exercise, such as walking, running, jogging, swimming, and cycling 2, 3, 4
- Muscle-strengthening activities, such as weight lifting, pushing, and pulling 2, 4, 5
- Flexibility exercises, such as stretching, to improve movement and reduce injury risk 3, 5
- Balance training, particularly for older adults, to reduce the risk of falls 2, 5
Evidence of Effectiveness
The evidence suggests that regular physical activity can:
- Reduce the risk of chronic diseases, such as heart disease, diabetes, and some cancers 2, 3, 4, 5
- Improve cardiovascular health, insulin sensitivity, and glycemic control 3, 4
- Enhance mental health and well-being, reducing anxiety and stress 3, 4
- Improve physical fitness, including cardiorespiratory and muscular fitness 5
- Increase life expectancy and reduce mortality risk 5
Recommendations for Different Population Groups
The recommendations for physical activity vary by age and population group:
- Children and adolescents (6-17 years): at least 60 minutes of moderate-to-vigorous physical activity daily 2
- Adults: at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, plus muscle-strengthening activities on 2 or more days per week 2, 4, 6
- Older adults: multicomponent physical activity, including balance training, aerobic, and muscle-strengthening activities 2, 5
- Pregnant and postpartum women: at least 150 minutes of moderate-intensity aerobic activity per week 2