How much exercise does WHO recommend?

The World Health Organization (WHO) sets out how much activity adults and older adults should aim for each week. Here is what it says, and where Vaskuna starts you.

Adults aged 18 to 64

These recommendations come from the WHO guidelines on physical activity and sedentary behaviour, published in 2020.

For adults aged 18 to 64, WHO recommends, across the week:

At least 150 to 300 minutes of moderate-intensity aerobic physical activity.
Or at least 75 to 150 minutes of vigorous-intensity aerobic physical activity.
Or an equivalent combination of moderate- and vigorous-intensity activity.
And muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups, on 2 or more days a week.

Adults aged 65 and older

For older adults, WHO keeps the same weekly amounts of aerobic activity and the same muscle-strengthening on 2 or more days a week. It counts the legs, back, abdomen, chest, shoulders and arms as the major muscle groups.

It adds one more recommendation, as part of an older adult's weekly activity:

Varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week.

Less sitting, and some is better than none

WHO also says adults and older adults should limit the time they spend being sedentary, meaning low-energy sitting, reclining or lying while awake.

If you are a long way from these amounts, WHO speaks to that too. Its guidelines say: "Doing some physical activity is better than doing none." They also say to start with small amounts, then gradually increase how often, how hard and how long you are active, over time.

Where Vaskuna starts you

By default, your first week in Vaskuna is four ten-minute sessions. That is forty minutes a week, which is less than WHO recommends. Forty minutes is a place to start, not the recommended amount.

Vaskuna rebuilds your plan every week and steps it up gradually as you complete sessions. Sessions are seated or standing, with no equipment and no floor work.

Before you start

Vaskuna is a general wellness app and does not give medical advice. If you are unsure whether new exercise is right for you, speak to your doctor before you start.

If you notice chest pain, palpitations, dizziness or light-headedness while you exercise, stop. These are the signs the British Heart Foundation lists, and it advises seeking urgent medical advice if they do not go away quickly with rest.

Questions

Is forty minutes a week enough?

It is less than WHO recommends. For adults and older adults, WHO recommends at least 150 to 300 minutes of moderate-intensity aerobic activity a week, or the vigorous equivalent. Vaskuna's forty minutes is a place to start, and the plan steps up from there.

Does WHO recommend anything different after 65?

The weekly aerobic and muscle-strengthening amounts are the same. For adults aged 65 and older, WHO adds varied multicomponent activity that emphasizes functional balance and strength training, on 3 or more days a week.

Why does Vaskuna start below the recommendation?

WHO's guidelines say to start with small amounts of activity and build up gradually. Vaskuna starts at forty minutes a week, then steps up as the weeks pass. Forty is a starting point, not the target.

Sources

World Health Organization. WHO guidelines on physical activity and sedentary behaviour. Geneva: WHO; 2020. Read it
British Heart Foundation. Exercising with a heart condition: finding a safe level for you. Heart Matters. Read it