Physical activity is essential for health and well-being – and yet, many people don’t move enough. According to the World Health Organization (WHO), around 81% of adolescents and approximately 27% of adults worldwide do not meet the minimum recommended levels of physical activity.

The consequences can be serious: increased risk of cardiovascular disease, diabetes, back pain, osteoporosis, depression, and many other health issues.

In other words: physical activity has powerful effects on both physical and mental health. It helps prevent chronic conditions, strengthens the cardiovascular system, and supports emotional well-being.

The updated WHO guidelines respond to these realities by offering tailored recommendations for different age groups and life situations.

This article summarizes the most important WHO recommendations in clear and simple language, offers practical everyday tips, and explains why your active participation is essential – even if you are already receiving physiotherapy or osteopathic treatment.

Current WHO Recommendations

The WHO regularly updates its physical activity and sedentary behavior guidelines based on comprehensive scientific reviews. Hundreds of studies are systematically analyzed, evaluated, and reviewed by international experts. This ensures that WHO recommendations reflect the latest global evidence.

The guidelines serve as an international reference and define how much and what kind of movement is considered health-promoting for different groups. Here’s a brief overview:

Children and Adolescents (5–17 years):

  • At least 60 minutes per day of moderate to vigorous physical activity (MVPA)
  • At least 3 times per week: muscle- and bone-strengthening activities (e.g., jumping, climbing, active games)
  • Minimize sedentary time (especially screen time) as much as possible

Adults (18–64 years):

  • 150–300 minutes of moderate intensity OR 75–150 minutes of vigorous intensity per week
  • Additional recommendation: muscle-strengthening exercises at least 2 times per week (e.g., resistance training, bodyweight workouts)
  • Avoid prolonged sitting – get up and move regularly

Older Adults (65+):

  • Same recommendations as for younger adults
  • Additional focus: fall prevention through balance and coordination exercises (e.g., Tai Chi, yoga)

Pregnant and Postpartum Women:

  • At least 150 minutes of moderate activity per week

People with chronic conditions or disabilities:

  • Generally follow the same recommendations
  • Type and intensity of movement should be tailored to individual ability and condition

What Does “Moderate” Mean? – A Quick Guide to Intensity

The WHO categorizes intensity as light, moderate, vigorous, or very vigorous – but what does that mean?

  • Light: Little effort, heart rate and breathing barely change
    E.g., slow walking, light household or desk tasks
  • Moderate: Heart rate and breathing increase slightly, you can still talk comfortably
    E.g., brisk walking, relaxed cycling, casual swimming
  • Vigorous: Noticeably faster breathing and pulse, conversation becomes difficult
    E.g., jogging, fast cycling, intense aerobics, team sports
  • Very vigorous: Very intense effort, talking is nearly impossible
    E.g., sprints, high-intensity intervals, competitive sports

Important: Intensity is subjective. For one person, climbing stairs may already be vigorous – for another, it may still be moderate. That’s why it’s best to work with an expert who can assess your fitness level and help develop a personalized movement plan.

Why Physiotherapy or Osteopathy Alone Isn’t Enough – Your Active Participation Matters!

Many patients seek physiotherapy or osteopathy to relieve pain and improve their quality of life. Manual therapies support the body’s self-healing abilities by working on specific structures from the outside.

However, during these treatments, patients are usually in a passive role. Without ongoing personal effort and regular movement, long-term improvement is unlikely.

Physical activity maintains and amplifies the benefits of manual therapy:

  • It stabilizes the effects achieved
  • Strengthens the muscles
  • Stimulates blood and lymph flow
    → All of which support the body’s ability to regenerate.

In short:

👉 Your active involvement is key to lasting health gains.

Practical Tips – How to Incorporate Movement into Everyday Life

To help you get started, here are a few easy and realistic ideas:

Use everyday opportunities:

  • Take the stairs instead of the elevator
  • Walk or bike short distances instead of driving
  • Go for a short walk after meals
  • Remember: “Every little bit counts!”

Find joy in movement:

  • Try new activities until you find what you enjoy
  • Exercise socially – with friends, family, or in a group

Get the intensity right:

  • Start moderately and increase gradually
  • Combine types: aerobic endurance (e.g., walking, cycling) + strength training

Get support if needed:

  • If you’re unsure where to start, ask a physiotherapist or exercise specialist

Our Conclusion: Movement Is the Key to Long-Term Health

Whether you’re young or old, already in treatment or simply looking to feel better – physical activity is the key to long-term health and vitality.

👉 Your movement is the most important complement to therapy.

Only with your active participation can treatment effects be sustained and expanded over time.

Stay active – your body will thank you!

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