WHO recommends strength training

“WHO recommends strength training”, here are the details.

Strength training is known to have numerous benefits in all populations. It increases strength and muscle mass, which in turn increases our metabolic rate and helps fight against obesity and diabetes. It strengthens our bones to help us overcome osteopenia and osteoporosis, which can decrease the risk of fractures if we fall – a fatal event for the elderly population. Strength training also plays a pivotal role in reducing risk of hypertension, cancers, depression, dementia and the list goes on and on. Needless to say, strength training is a big deal (pun intended)!

Despite all these amazing benefits, it is estimated that only about 30% of adults achieve the recommended amount of strength training per week. Even worse is that close to 60% do not partake in strength training at all. It’s further estimated that the numbers are lower in adolescents. This is disheartening as the guidelines are not that difficult to achieve.

The following information comes from the World Health Organization (WHO) guidelines for physical activity:

Children and adolescents between the ages of 5-17 should perform muscle-strengthening exercises, which according to the 2020 WHO guidelines can include “any type of jumps, running and lifting weights”, at least 3 days per week for an average of 60 minutes. This applies to children with disabilities as well.

Adults, ages 18-64, should be performing moderate to greater intensity muscle-strengthening exercises that involve all major muscle groups at least 2 days per week for a minimum 15-30 minutes per session. It is further suggested that adults should do more than the recommended levels of moderate- to vigorous-intensity physical activity. This also applies to adults have a chronic condition and/or disability.

Adults 65 and over should do varied multi-component physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls.

Pregnant and postpartum women should try to achieve 150 minutes per week of combined aerobic and muscle-strengthening exercise.

References

Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., Carty, C., Chaput, J.-P., Chastin, S., Chou, R., Dempsey, P. C., DiPietro, L., Ekelund, U., Firth, J., Friedenreich, C. M., Garcia, L., Gichu, M., Jago, R., Katzmarzyk, P. T., … Willumsen, J. F. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour.?British Journal of Sports Medicine,?54(24), 1451–1462. https://doi.org/10.1136/bjsports-2020-102955

World Health Organization. (2018, February 23).?Physical activity. Who.Int; World Health Organization: WHO. https://www.who.int/news-room/fact-sheets/detail/physical-activity