WHO Global Action Plan target + goal
reduce physical inactivity by 15% by 2030
Goal is to ensure that all people have access to safe and visible enviroments to encourage physical activity
WHO 2020 Physical Activity Guidelines
- 150min Moderate intensity PA/week minimum
- 75min vigourous intensity PA/ week minimum
- Resistance training 2+ days a week minimum
24hr Movement Guidelines for Adults
- 7-9 hours of sleep
- 150min MVPA / week
- 8 hours or less of sedentary time
difference between new and old 24 hour movement guidelines
There was a removal of the stipulation that exercise needed to be accumulated in 10min bouts
it doesnt matter, sitting is the new smoking
24 hour movement guidelines vs WHO guidelines
24 hour guidelines are for a single day while WHO is for a week
Health and MVPA
- There’s a drop off in benefits received in terms of reduction of modifiable risk factors after doing the 150min of MVPA
- When you go from inactive to doing 150 min MVPA there’s a major increase in benefits
- But when you go from active to highly active there’s less benefits
24 hour movement guidelines for children/youth
- at least 60min of MVPA
- 9 to 11 hours of sleep (ages 5-13)
- 8 to 10 hours (ages 14-17)
- no more than 2 hours of sedentary behaviour
Children’s Independant Mobility
- How children ability to run free in their neighborhoods has gone way down
- Girls are way less likely to have independant mobility than boys
- Parents negatively impact their children’s independant mobility with their anxiety and fear
- Lower socioeconomic neighborhoods have greater independant mobility for children
- decline in independent mobility is reason for decline in PA in kids
Canadian PA guidelines for pregnant women
- 150 min MVPA per week spread over min 3 days
- pelvic floor muscle training reduces risk of urinary incontinence
- some pregnant women should modify exercises laying flat on back to avoid the supine position
- If a woman is active and eating well during pregnancy then the fetus is likely to be healthy
- The mother is then also likely to continue following health guidelines which will then pass the habits on to the kid
Canafian 24hr movement guidlines for seniors
- 150min of MVPA/week
- Several hours of light PA
- Sleep 7-8 hours per night
- No more than 3 hours of screen time
- Break up long periods of sitting as often as possible
results of study of MICE vs HIIT on obese middle-aged men
both HIIT and MICE groups had significant loss in body fat but only MICE group decreased in weight (might be cuz more strength/muscle involved in HIIT workouts)
What is optimal intensity?
optimal = 12-16 RPE, or 40-89% heart rate reserve
What is minimal intensity?
minimal = less than 12 RPE or less than 40% HRR
what is maximal intensity?
maximal = greater than 16 RPE or greater than 90% HRR
All 150min of MVPA or nothing?
Just because you can’t do the full 150 min of exercise per week doesn’t mean you should scrap it all together
Still benefit from as much exercise as possible
3x10 min is as good as 30min continuous?
Yes, any exercise is good exercise, bouts don’t matter
