Physical activity

Why does physical activity matter?

Regular physical activity is one of the most effective things you can do for your health. The WHO estimates that 1 in 4 adults worldwide don't meet recommended activity levels, and physical inactivity is a leading risk factor for non-communicable diseases — heart disease, diabetes, many cancers, dementia, and depression. In India, urbanisation and sedentary work are pushing activity levels lower just as disease burden rises.

How much activity do adults need?

WHO guidelines for adults 18-64:

• At least 150-300 minutes of moderate-intensity aerobic activity per week (brisk walking, cycling, swimming, yoga with movement), OR
• 75-150 minutes of vigorous-intensity aerobic activity (running, fast cycling, sports, dancing), OR an equivalent mix.
• Muscle-strengthening activities for all major muscle groups on 2 or more days a week (bodyweight exercises, resistance training, yoga).
• For additional health benefits, double these amounts where possible.
• Limit sedentary time. Breaking up long sitting with short movement breaks every 30-60 minutes is valuable.

Recommendations by age

• Children and adolescents (5-17): at least 60 minutes a day of moderate-to-vigorous activity, mostly aerobic. Include vigorous and muscle/bone-strengthening activities 3 days a week.
• Older adults (65+): same as adults, plus activities that emphasise balance and strength to prevent falls — on 3+ days a week. Walking, yoga, and tai chi are well-suited.
• Pregnant and postpartum women: at least 150 minutes of moderate aerobic activity per week, with muscle-strengthening, if medically safe. Consult your doctor.

What counts?

Any movement is better than none. Examples:

• Brisk walking — 30 minutes, 5 days a week, meets most of the aerobic target
• Yoga — classical asana practice is a mix of aerobic, strength, and flexibility; pranayama is not itself aerobic but is excellent for stress and breath control
• Household work done energetically — sweeping, mopping, gardening
• Climbing stairs instead of lifts
• Cycling to work or market
• Playing with children or pets
• Team sports, swimming, dance — whatever you enjoy enough to do regularly

If you have a long-term condition (heart disease, diabetes, arthritis, asthma), a doctor can help you build a safe activity plan. The message across most conditions is: more activity, not less — just at a level appropriate for your health.