One difference between the 2010 and 2020 guidelines is that the WHO offers an interval rather than a single threshold of 150 or 75 minutes. This is, in part, for those who may aim to exercise far more than the recommended threshold, who believe more is better.
Exercise can be like hedgehogs at a New Year’s party. More can be better. However, at some point, an unlimited amount isn’t necessarily a good thing. Too much exercise could lead to wear and tear, and exercising close to 10,080 minutes a week wouldn’t leave much time for sleeping or eating.
WHO has set maximum limits to demonstrate that exceeding the range does not necessarily lead to additional benefits in terms of reducing the risk of chronic medical conditions. That doesn’t mean you shouldn’t train more than 300 minutes a week. Don’t expect 600 minutes to be double 300 minutes.
To determine what constitutes moderate or vigorous physical activity, the Centers for Disease Control and Prevention offer the “Talk Test”. The “Talk Test” is quite simple. When doing an activity, ask yourself aloud “can you talk?”
Moderate-intensity activities are those that allow you to talk but not sing. So, for example, when you walk briskly at about 3mph or a little faster, bike at less than 10mph, do aqua aerobics, garden, play doubles tennis or dance. from the hall, you can probably still talk but not sing.
So, you may be able to tell your double partner “watch out, that ball is about to hit you in the head” or ask “what is that lion doing on the tennis court?” And while ballroom dancing, you can probably ask your partner, “Are you a parking ticket? Because you have beautiful writing on.” But in both situations, it can be considerably more difficult to chant: “Near, far, wherever you are, I believe the heart goes on.”
Therefore, use the singing criterion to determine if anything is less than moderate intensity activity.
For example, try singing One Direction’s “What Makes You Beautiful” with everything you do every day. Do this until your roommate or roommate asks you to leave.
For example, it’s easy to sing “Baby, you light up my world like no other” when sitting on the toilet. So it doesn’t count as moderate intensity activity, no matter what you ate the night before.
Conversely, vigorous intensity activities make it difficult for you to say more than a few words without pausing. For example, you may be able to say “YOLO” or “where is … is … the bathroom … please” while jogging, but not much more consecutively. Other activities that may qualify include marching, singles tennis (which means playing against an opponent, rather than playing with people who are romantically separated), jumping rope, and running away from the year 2020. Swimming laps typically matter. also because “had a deep conversation while swimming” is not something you usually hear, unless you are talking about depth in the water.
Note that the definition of moderate or vigorous physical activity is not just “raising the heart rate”. Seeing Gigi Hadid, Jason Momoa, or avocado toast can raise your heart rate, but on its own it won’t be moderate or vigorous physical activity. However, rushing to avocado toast can count.
Speaking of rushing to avocado toast, especially when toast isn’t that far, here’s another big difference between the 2010 and 2020 recommendations. WHO no longer recommends that physical activity always happen in periods of at least 10 minutes. This is because studies have suggested that physical activity of any duration correlated with better health outcomes. So, in theory, 75 full-speed one-minute sprints to the bathroom would meet the threshold for a week. Of course, if you find yourself running to the bathroom 75 times a week, you may want to see a doctor.
Another new recommendation is to limit sedentary behavior. This is an important distinction. It’s not that the previous guide advised you to maximize sedentary behavior. It would have been strange and inappropriate.
Instead, this new recommendation recognizes the difference between simply achieving exercise goals and staying on the move all day. So even though you may hit your moderate-intensity 150 physical activity threshold for a week, keep trying to find ways to move your body as much as possible at other times. This doesn’t necessarily mean you start twerking during Zoom calls, unless that’s your thing. But find ways to integrate movement and change body position into what you do throughout the day.
Additionally, these guidelines use the words “sedentary behavior” rather than “sitting”. Sitting by itself does not mean that you are not physically active, especially if you have to sit in a wheelchair or chair because it is difficult for you to stand or walk. You can still remain active from a seated position.
WHO recommends muscle strengthening activities of moderate or greater intensity on a regular basis,
In addition to such physical activity, WHO recommends moderate or higher intensity muscle strengthening activities on a regular basis, at least twice a week. And, folks, before you let your imagination run wild, these activities should involve all major muscle groups, not just selected ones.
Things are a little more difficult if you are a child or a teenager. The minimum amount of moderate to vigorous physical activity increases on average up to one hour per day. Not every week. Not every month. Everyday. And the new recommendation is at least an “average” of 60 minutes per day rather than an “accumulated” 60 minutes of physical activity per day. Therefore, do not designate Saturday as a training day where you run for seven hours and then spend the rest of the week posting videos of that day on the INTERNET.
Remember, New Year’s resolutions tend to stick as well as chickpeas on your face. They may stay there for a while, but soon they fall off rather abruptly. Instead of putting chickpeas on your face, make hummus, an omelette or a little chickpea castle. Likewise, be more specific about your resolutions.Set yourself achievable and sustainable goals such as doing more than 150 minutes of physical activity per week. After all, 150 minutes is only two and a half hours, the length of the film.


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