The Chief Medical Officer for England and Wales recommends that all children and young people should engage in moderate to
vigorous intensity physical activity for at least 60 minutes and up to several hours every day.
As figures released in 2013 show, the numbers of young boys and girls meeting the Chief Medical Officer's (CMO) physical activity guidelines of 60 minutes of moderate to
vigorous intensity physical activity a day has fallen below one in five.
The Heart and Stroke Foundation funded study, «Individuals Underestimate Moderate and
Vigorous Intensity Physical Activity» was recently published in PLOS ONE.
Not exact matches
Youth can achieve substantial health benefits by doing moderate - and
vigorous -
intensity physical activity for periods of time that add up to 60 minutes (1 hour) or more each day.
To decrease your risk of several chronic diseases, you should strive for at least 30 minutes of moderate -
intensity physical activities on 5 or more days of the week or
vigorous -
intensity physical activity 3 or more days of the week for 20 minutes or more per session.
They alternate brief periods of moderate - and
vigorous -
intensity physical activity with brief periods of rest.
Children and adolescents can meet the Guidelines by doing a combination of moderate - and
vigorous intensity aerobic
physical activities or by doing only
vigorous -
intensity aerobic
physical activities.
Research studies report that fatness can be reduced by regular
physical activity of moderate to
vigorous intensity 3 to 5 times a week, for 30 to 60 minutes.
Any episode of moderate - or
vigorous —
intensity physical activity, however brief, counts toward the Guidelines.
Each increase in an increment of 5 - metabolic equivalent hours per week (MET - h / wk), which is equal to about 100 minutes per week of moderate -
intensity physical activity or 50 minutes per week of
vigorous -
intensity activity, was associated with a 9 percent lower risk of T2DM.
«We instructed volunteers to walk or jog on the treadmill at a speed which they felt corresponded to the «light,» «moderate» and «
vigorous»
intensity descriptors used in the
physical activity guide, yet they underestimated how hard they should be working to achieve moderate and
vigorous intensity,» lead researcher and graduate student Karissa Canning says.
We found that
vigorous -
intensity physical activity in particular, such as activities that increase breathing and heart rates to a high level, was the most effective at lowering risk.
The 129 sedentary adult ages 18 to 64 recruited for the study, irrespective of their sex, ethnicity or BMI classifications, correctly estimated
physical activities of light effort but underestimated moderate and
vigorous effort, even after being given commonly used exercise
intensity descriptors.
While WHO formulates its recommendations in terms of moderate - to -
vigorous activity, the researchers say there is a growing consensus for the benefits of reducing sedentary behavior and increasing even low -
intensity levels of
physical activity.
While moderate and
vigorous physical activity are usually emphasized in exercise programs, low -
intensity physical activity may also help with weight control.
Many of these studies have however been carried out among generally healthy individuals, and have relied on not always accurate self - reports of
physical activity; and focused on moderate or
vigorous exercise, rather than low -
intensity physical activity.
Moderate - to
vigorous -
intensity physical activity has an established preventive role in cardiovascular disease, type 2 diabetes, obesity, and some cancers.
However, with very short and
vigorous anaerobic exercise like High
Intensity Training (HIT), High
Intensity Interval Training (HIIT), Tabata, and Crossfit, we can actually bring
physical aging to a halt and even reverse it.
Acute impact of moderate -
intensity and
vigorous -
intensity exercise bouts on daily
physical activity energy expenditure in postmenopausal women.
Weekly aerobic
physical activity of about 150 minutes moderate
intensity exercises or 75 minutes of
vigorous exercises.
The World Health Organization recommends that adults 18 - 65 years old get «30 minutes of moderate -
intensity physical activity 5 days per week» or «20 minutes of
vigorous -
intensity physical activity 3 days per week»
For the Healthy Eating Index score, the top 50 % or higher included the participants with a score of 63.5 or more; high
physical activity included the participants who had moderate
intensity to
vigorous activities 5 or more times per week.
We also determined the results of stratified analysis by age group (< 60 years vs ≥ 60 years), sex, race / ethnicity, educational attainment (< 12 vs ≥ 12 years),
physical activity (≥ 5 times / wk of moderate -
intensity vs
vigorous activities vs others), HEI score (top 50 % [score ≥ 63.5] vs other), and BMI (normal vs overweight / obese).
The covariates included race / ethnicity (non-Hispanic white, non-Hispanic black, Mexican American, or other), educational attainment (< 12, 12, or > 12 years of education), smoking status (never, former, or current), alcohol consumption (0, < 3, or ≥ 3 drinks / wk),
physical activity (0, < 5, or ≥ 5 times / wk of moderate -
intensity to
vigorous activities), BMI (< 25, 25 to < 30, or ≥ 30), family history of CVD (yes / no), and antihypertensive medication use (yes / no).
It is advised that «children and youth aged 5 — 17 should accumulate at least 60 minutes of moderate - to
vigorous -
intensity physical activity daily», and that «amounts of
physical activity greater than 60 minutes provide additional health benefits.»
An inactivity timebomb Insufficient
physical exercise is widely understood to be a primary cause of obesity, as vast numbers of UK children are failing to clock up the hour of daily moderate to
vigorous -
intensity activity advised by the World Health Organisation.
Leisure time
physical activity of moderate to
vigorous intensity and mortality: A large pooled cohort analysis.