Introduction
According to the World Health Organization (WHO), physical activity is defined as the exertion of skeletal muscles that necessitates energy expenditure. Physical activity includes leisure time and transport to a person’s workplace or other places. Moderate- and vigorous-intensity physical activity improves health. However, research suggests that about 30 percent of the global adult population does not meet the guidelines for regular physical activity. Hence, the trends towards physical activity in adults need to be discussed.
What Are the Benefits of Physical Activity?
Engaging in regular physical activity is among the most effective approaches to enhance overall well-being. People who are less sedentary and engage in any moderate-to-vigorous physical activity do benefit from some health benefits. Physical activity is mandatory for:
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Mental Health and Cognitive Function: Physical activity can have instant benefits regarding mood. One also feels better about one’s appearance while exercising regularly. It can also boost confidence and self-esteem. As a result, it reduces anxiety, the risk of dementia (including Alzheimer’s disease), and depression.
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Reducing Chronic Conditions: Regular physical activity prevents and manages lifestyle diseases such as heart disease, stroke, diabetes mellitus, and many cancers. It also helps prevent hypertension (high blood pressure) and maintain a healthy body weight, mental health, and quality of life.
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Sleep: Physical activity can improve the nature of sleep. Getting good sleep is paramount for good health. Consistently engaging in moderate exercise can lead to longer sleep duration, enhanced sleep quality, and reduced sleep onset latency.
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Immune Function: Recent studies suggest physical activity can also boost immune function. Regular exercise reduces inflammation in the body. It gets the immune cells moving throughout the body during an activity. Furthermore, it also promotes their long-lasting presence after the exercise’s completion.
What Are the Recent Global Trends for Physical Activity Among Adults?
An analysis of about two million participants from 2001 to 2016 described insufficient physical activity levels across 168 countries to estimate global trends. The authors gathered data from population-based surveys reporting the prevalence (a condition that is common) of insufficient physical activity. The data included physical activity at work, at home, on transport, and during leisure time.
The authors observed a 27.5 percent global prevalence of insufficient physical activity. The authors concluded that the 2025 global physical activity target will not be achieved (a ten percent increase in physical activity) with the current trends.
The authors gave suggestions to increase physical activities in the general population.
According to a study conducted by the Centers for Disease Control and Prevention (CDC), there is a higher likelihood of contracting Coronavirus disease (COVID-19) when physical activity levels are decreased. Further statistics showed:
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One in four adults is inactive. It suggests no physical activity apart from their regular job.
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There are significant disparities in levels of inactivity by region and ethnicity.
Roughly 25 percent of adults fully adhere to the recommended guidelines for aerobic and muscle-strengthening activities.
What Are Recommended Physical Activities for Adults?
The WHO recommends different physical activity levels for different age groups to maintain good health and attain benefits.
Adults Aged 18 to 64:
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Moderate Intensity: In order to fulfill the minimum criteria, individuals should participate in moderate-intensity aerobic physical activity for a period ranging from 150 to 300 minutes. Aerobic physical activity requires oxygen (examples are brisk walking, swimming, running, or cycling).
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Vigorous Intensity: For optimal health benefits, individuals are advised to strive for a cumulative duration of 75 to 150 minutes per week of vigorous-intensity aerobic physical activity, or alternatively, a blend of both moderate- and vigorous-intensity activities.
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Muscle Strengthening: Adults in this age group should also do muscle-strengthening exercises at a moderate or higher intensity involving all major muscle groups for two or more days weekly. One should aim to do a single exercise set using a heavy weight enough to tire the muscles after about twelve to fifteen repetitions.
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Multicomponent Physical Activity: Older adults should do different multicomponent physical activities for functional balance and strength training for three or more days weekly.
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Limit Sedentary Time: Adults should also limit their time being sedentary. Replacing sedentary time with light, moderate, or heavy- intensity physical activity provides various health benefits.
Adults Aged 65 and Above:
Older adults should do varied physical activities for balance and strength training at moderate to greater intensity. It should be done similarly for younger adults for three or more days a week.
Pregnant Women (Without Contraindication):
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Pregnant women are recommended to partake in at least 150 minutes of moderate-intensity aerobic physical activity per week.
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They should incorporate a variety of aerobic and muscle-strengthening activities.
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They should also limit sedentary time and replace it with light-intensity activities.
What Are the Barriers to Physical Activity Among Adults and Its Solutions?
Many people are familiar with the most prevalent barrier to a regular physical activity schedule, which is, the paucity of time. Work, family obligations, and other daily activities interfere with the best intentions toward physical activity. Other additional barriers vary by person and life circumstances.
1. Barrier: Lack of Time:
Solutions: It is important to monitor activities for one week and pick out at least three, thirty-minute spaces for physical activity. Further, one can fit the activities into a home or work routine to save time on transportation to another venue to finish them. A walk in a park, climbing stairs at the office, or exercising while watching television are good options.
2. Barrier: Friends or Family Do Not Have Interest in the Same Physical Activity:
Solutions: Explain the fitness and health improvement goals to friends and family. One can also invite friends to participate in the same physical activity. Further, a person can join a local fitness association or walking club to meet people with similar goals.
3. Barrier: Lack of Motivation and Energy:
Solutions: One can schedule physical activity for a specific time of the day and strike it off the list after completion. It is beneficial to determine when one feels more energetic to do the activity in that time frame. Further, a person can join an exercise group to help motivate them and keep them accountable for attending.
4. Barrier: Lack of Resources:
Solutions: One can select activities with minimal equipment. These include walking, jogging, or jumping rope. Parks, recreation programs, wellness groups, and walking clubs are inexpensive, convenient resources.
5. Barrier: Family Obligations:
Solutions: Exercising with kids, walking together, doing other running games, and doing an aerobic dance can ensure children get the daily physical activity they need to stay healthy.
6. Barrier: Frequent Work or Leisure Travel:
Solutions: One can join clubs offering reciprocal memberships that allow access to fitness facilities in other cities. Moreover, one can even pack a jump rope and resistance bands in the luggage.
Conclusion
Insufficient physical activity is a crucial risk factor for various diseases. It further harms mental health and the quality of life. To achieve regular physical activity trends, successful interventions across countries are challenging but feasible. Global leadership from international organizations like the World Health Organization is essential in driving the expansion of evidence-based interventions for physical activity on a global scale. It can be done by setting targets and indicators for tracking countries’ progress. Further, nationwide physical activity intervention can also be effective.
