I like to move it move it...physically fit, physically, physically, physically fit
World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., . . . Willumsen, J. F. (2020) Level of Evidence: 1a Follow recommendation: 👍 👍 👍 👍 Type of study: Preventative, Therapeutic Topic: Pregnancy and older adults - Physical activity guidelines I am publishing again this synopsis because I think it did not get enough attention when I first published it at the beginning of the year. More information on why I think it's important in the clinical take home message below. These are the updated guidelines for physical activity from the World Health Organisation (WHO). Importantly, they included updated information for pregnant women and older adults. The results showed that regular physical activity provides several benefits (e.g. reducing the likelihood of gestational diabetes in pregnant women). For older adults, at least three sessions per week including balance and strength training, have been advised. The table below presents a nice summary. Some extra information is provided below, specifically for pregnant women. Disclaimer: This publication was reviewed and assessed by one reviewer only and it reflects their interpretation. Readers should come to their own conclusions by reading the original article. Clinical Take Home Message: Based on what we know today, physical activity appears to be necessary across all life stages. Although this statement makes sense and is well known, it is rarely reiterated in clinical practice. Several of our older clients such as those with distal forearm/wrist fractures may particularly benefit by being reminded about the need to perform structured resistance and aerobic training (if they cannot attend the gym, Nymbl - a mobile app - has been sponsored by ACC for older adults in NZ and it can be used to keep them active and reduce their risk of falls). Thus, lack of physical exercise seems to be associated with greater frailty. In addition, older clients with a distal radius fracture are 5 times more likely to have another fracture in the following year compared to their healthy peers. You may be thinking that physical activity advice is appropriate for your older clients only. I would argue that we see several mothers postpartum for De Quervain syndrome, who are at risk of gestational diabetes, post partum depression, and future osteoporosis. The current physical activity guidelines suggest that physical activity during pregnancy and post partum are safe and may reduce the risk of all these conditions. Also, resistance training has been previously suggested to improve bone mass density if performed for a long enough period. Overall, I think I am not asking enough questions about physical activity to my clients, I will try to ask more in the future. What about you? Open Access URL: Abstract Objectives: To describe new WHO 2020 guidelines on physical activity and sedentary behaviour. Methods: The guidelines were developed in accordance with WHO protocols. An expert Guideline Development Group reviewed evidence to assess associations between physical activity and sedentary behaviour for an agreed set of health outcomes and population groups. The assessment used and systematically updated recent relevant systematic reviews; new primary reviews addressed additional health outcomes or subpopulations. Results: The new guidelines address children, adolescents, adults, older adults and include new specific recommendations for pregnant and postpartum women and people living with chronic conditions or disability. All adults should undertake 150–300 min of moderate-intensity, or 75–150 min of vigorous-intensity physical activity, or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity, per week. Among children and adolescents, an average of 60 min/day of moderate-to-vigorous intensity aerobic physical activity across the week provides health benefits. The guidelines recommend regular muscle-strengthening activity for all age groups. Additionally, reducing sedentary behaviours is recommended across all age groups and abilities, although evidence was insufficient to quantify a sedentary behaviour threshold. Conclusion: These 2020 WHO guidelines update previous WHO recommendations released in 2010. They reaffirm messages that some physical activity is better than none, that more physical activity is better for optimal health outcomes and provide a new recommendation on reducing sedentary behaviours. These guidelines highlight the importance of regularly undertaking both aerobic and muscle strengthening activities and for the first time, there are specific recommendations for specific populations including for pregnant and postpartum women and people living with chronic conditions or disability. These guidelines should be used to inform national health policies aligned with the WHO Global Action Plan on Physical Activity 2018–2030 and to strengthen surveillance systems that track progress towards national and global targets.