The WHO benchmark for an adult is 150 minutes of moderate activity per week. The math is simple: these minutes are spread over 4–5 days a week or over every day; even one or two sessions a week are linked to a lower risk of heart disease and stroke. Below — the numbers on what movement gives the heart, and the red flags.
How much movement an adult needs
The alternative is 75 minutes of vigorous activity per week: for health it gives a comparable result. According to WHO, 31% of adults — that is 1.8 billion people — do not reach the recommended 150 minutes. The distribution of inactivity is uneven: women are on average 5 percentage points less active than men, and this gap has not changed since 2000; after age 60, inactivity rises in both sexes. Among adolescents aged 11–17, 81% do not meet the norms: girls — 85%, boys — 78%. In those who are insufficiently active, the risk of death is 20–30% higher than in those who move enough.
Myth: "you met the weekly norm — you can sit the rest of the day." Fact: sitting works separately. Many adults spend more than 7 hours a day in a seated position, and people 65+ — 10 or more hours, and this is the most sedentary age group. Such a regimen on its own is linked to a higher risk of heart disease, type 2 diabetes, and some cancers.
What exercise does to the heart and blood pressure
WHO lists the effects of regular activity for adults and older people directly:
- lower risk of death from cardiovascular diseases, hypertension, type 2 diabetes, certain types of cancer, and falls;
- better mental health, sleep, and cognitive indicators;
- for pregnant and postpartum women — lower risk of preeclampsia, gestational hypertension, gestational diabetes, and postpartum depression.
Blood pressure, glucose, lipids, and excess weight are intermediate risk factors: they are measured at the primary level, and they indicate an increased risk of heart attack, stroke, and heart failure. Low activity belongs to the behavioral risk factors for cardiovascular diseases alongside tobacco, unhealthy diet, and alcohol.
WHO calls physical inactivity one of the leading risk factors for death from noncommunicable diseases. The global goal is to reduce inactivity by 10% by 2025 and by 15% by 2030 from the 2010 level. The cost of inaction for health systems is estimated at about 300 billion dollars for 2020–2030 — approximately 27 billion per year. According to WHO, in 2022, 19.8 million people died from cardiovascular diseases — about 32% of all deaths in the world, and 85% of them were due to heart attack and stroke.
Moderate or vigorous: the talk test
Moderate activity raises the pulse, breathing quickens, the body feels warm — but you can still talk, though singing will no longer work. Vigorous — when you cannot say more than a few words without pausing for a breath. Examples of moderate: brisk walking, cycling, dancing, water aerobics. Vigorous: running, swimming, football, stair climbing.
WHO separately highlights muscle strengthening: it is beneficial for all age groups.
Who needs to talk to a doctor before starting
The conversation concerns those who have not trained for a long time or have medical conditions or doubts about their heart: recommendations are based on the assumption that intensity matches the person's fitness. WHO has separate recommendations for pregnant women, postpartum women, and people with chronic diseases and disabilities.
When to call 103 or 112
Heart attack and stroke are acute events: most often they are caused by a blockage that cuts off blood to the heart or brain, and often this is the first symptom of vascular disease.
Call 103 or 112 immediately if there is pain or discomfort in the center of the chest that radiates to the arm, left shoulder, elbow, jaw, or back; sudden shortness of breath; cold sweat and pallor; nausea or vomiting; dizziness or loss of consciousness. For stroke — sudden weakness of the face, arm, or leg, especially on one side; sudden impairment of speech or understanding; sudden problems with vision, walking, balance; severe headache without cause.
These symptoms are a reason to seek medical help immediately, not to observe at home.
The material is for reference and does not replace a doctor's consultation — your pulse and your medical history are unique.
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This content is for reference and does not replace a doctor's consultation. Medical disclaimer