What the World Health Organization (WHO) Doesn’t Tell You About Physical Activity Prescription

Make Your Exercise Program Work for You

Mind-Body Insights

Sep 23, 2024

WHO’s Minimum Exercise Recommendations for Health

The World Health Organization suggests the following as the minimum for maintaining health:

• Intensity: Moderate

• Duration: 150 minutes per week or 4,000-5,000 steps per day

• Type: Aerobic activities (walking, jogging, cycling) and resistance training

• Frequency: Spread throughout the week or performed in concentrated sessions

Make It Personal: Tailoring Your Exercise for Maximum Benefit

While the WHO provides a great starting point, tailoring your exercise program to your personal preferences, lifestyle, and goals can make your workout routine far more effective and enjoyable.

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Co-Design Exercise Programs: Work Together

Collaboration is key. Whether working with a coach, personal trainer, or on your own, it’s important to design an exercise plan that suits your unique needs.

• Offer Choices Based on Preferences:

o For social settings: Consider group fitness classes, dancing, or team sports.

o For solitude seekers: Opt for activities like jogging, hiking, or cycling.

• Create a Collaborative Plan: Develop a flexible routine that reflects your interests.

o Example: Mix yoga with brisk walking or swimming to combine relaxation with cardio benefits.

Flexibility and Personalization: Adapt to Your Life

Maintaining variety in your workout routine is crucial to sustaining motivation and engagement.

• Include a Range of Activities:

o Parents: Try playing tag or soccer with kids.

o Nature lovers: Incorporate hiking or outdoor cycling.

• Tailor Workouts to the Environment:

o Live near a beach? Add activities like beach volleyball, swimming, or jogging on the sand.

o Short on time? Home-based exercises like online dance classes or active video games (exergames) work well.

• Adjust for Lifestyle Changes: Modify your routine as needed to fit your schedule or preferences.

o Example: Switch morning workouts to afternoons if mornings become too challenging.

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Integrate Novel and Challenging Activities: Stay Motivated

Regularly introducing new exercises keeps your routine exciting and challenging.

• Suggest Monthly New Activities: Try rock climbing, paddleboarding, or martial arts.

• Change the Environment: Move workouts outside or incorporate new equipment like resistance bands.

• Set Personalized Challenges: Aim for goals like completing a 5k run or mastering a new dance routine.

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Focus on Self-Regulation: Listen to Your Body

Learning to listen to your body is an essential skill for long-term success in any fitness program.

• Learn Body Awareness: Monitor how your body feels—your breathing, heart rate, and overall comfort. Make adjustments as necessary.

• Include Mindful Movement: Practices like yoga, Tai Chi, and mindful walking improve body awareness and emotional regulation.

• Use Feedback Tools: A perceived exertion scale (1-10) can help you assess your effort and adjust your workout intensity accordingly.

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Supportive and Interactive Coaching: Stay Engaged and Motivated

Whether working with a trainer or independently, continuous feedback helps keep you on track and motivated.

• Schedule Regular Check-ins: Weekly or bi-weekly meetings (in-person or virtual) to track progress and make adjustments.

• Provide Positive Reinforcement: Focus on improvements in mood, energy, or consistency, not just physical results.

• Adapt in Real-Time: Modify exercises based on how you feel to ensure the workout remains enjoyable and manageable.

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Conclusion

To truly benefit from your exercise program, go beyond basic recommendations. A personalized and flexible approach not only makes exercise more enjoyable but also enhances mental health outcomes. This participant-centric model, demonstrated in studies like Almarcha et al. (2022), consistently outperforms traditional, one-size-fits-all methods.