Home
/
NowPatient Blog
/
Exercise and BMI: How much activity is enough?

Exercise and BMI: How much activity is enough?

Stefano Mirabello NowPatientGreen tick
Created on 9 Nov 2023
Updated on 16 Jul 2024

Exercise and BMI: How much activity is enough?

Image source: Canva

According to the Centers for Disease Control and Prevention (CDC), approximately one-third of Americans are obese and inactivity is an important part of weight gain. The role of physical activity is a crucial component of a healthy lifestyle, contributing to a healthy BMI (body mass index), weight loss, body fat reduction, cardiovascular health and overall well-being.

Many people wonder how much exercise is needed to achieve their goals. Incorporating regular exercise into our daily routines is not only beneficial for weight control, but also plays a significant role in preventing chronic diseases such as heart disease, stroke, and diabetes. In this article, we will explore the recommended levels of physical activity for different age groups and the associated health benefits.

Physical activity guidelines for different age groups

Infants and toddlers (under 5 years of age)

For infants and toddlers, physical activity is essential for their growth and development. According to the World Health Organization (WHO) exercise recommendations, infants should engage in interactive floor-based play several times daily, including at least 30 minutes of tummy time for those not yet mobile. Restraining infants for more than 1 hour at a time is discouraged. Screen time is also not recommended for this age group, and they should have adequate sleep.

Children (5-17 years of age)

Children and adolescents should aim for at least 60 minutes of moderate-to-high intensity exercise every day. This can include activities such as walking, cycling, sports, and active play. They should also incorporate muscle-strengthening and bone-strengthening activities at least three days a week. Limiting sedentary behavior in leisure time, especially screen time, is crucial for this age group.

Adults (18-64 years of age)

For adults, the American College of Sports Medicine (ACSM) recommends at least 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous physical activity per week. Additionally, muscle-strengthening activities that target major muscle groups should be performed at least two days a week. It is also important to limit sedentary behavior and replace it with a greater amount of physical activity whenever possible. This will contribute to daily energy expenditure which can help stay in energy balance or even lose weight.

Older Adults (65 years and above)

Older adults should follow similar guidelines as adults, aiming for at least 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity activity per week. They should also incorporate balance and strength training exercises at least three days a week to enhance functional capacity and prevent falls.

Pregnant and postpartum women

Physical activity is beneficial for pregnant and postpartum women, provided there are no contraindications. They should aim for at least 150 minutes of moderate-intensity activity throughout the week, incorporating various exercises that target both aerobic fitness and muscle strengthening. Sedentary behavior should be limited for optimal health.

People with chronic conditions

Individuals with chronic conditions such as hypertension, type 2 diabetes, HIV, and cancer survivors can also benefit from regular physical activity. The recommended guidelines include at least 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening exercises targeting major muscle groups.

The benefits of physical activity

Regular physical activity offers a wide range of benefits for individuals of all ages. Here are some of the key advantages associated with incorporating exercise into your daily routine:

Weight management

Physical activity plays a crucial role in body weight management. Regular exercise helps burn calories, increase metabolism, build lean muscle mass and maintain a healthy weight. Combined with a healthy diet, physical activity can contribute to weight loss and prevent weight gain.

Cardiovascular health

Regular physical activity strengthens the heart, elevates heart rate and improves cardiovascular health. It helps lower blood pressure, reduce the risk factors of heart disease and stroke, and improve overall cardiovascular fitness. Aerobic exercises such as brisk walking, running, swimming, and cycling are particularly effective in promoting heart health.

Prevention of chronic diseases

Studies have shown that regular physical activity can help prevent and manage chronic diseases such as type 2 diabetes, certain types of cancer, and osteoporosis. Exercise improves insulin sensitivity, reduces inflammation, and enhances immune function, thereby reducing the risk of these conditions.

Mental health and well-being

Physical activity has a positive impact on mental health and well-being. Exercise releases endorphins, the “feel-good” hormones, which can help reduce symptoms of depression, anxiety, and stress. Regular physical activity also promotes better sleep, boosts self-esteem, and improves overall quality of life.

Bone health

Weight-bearing exercises, such as walking, jogging, and weightlifting, are essential for maintaining strong and healthy bones. Physical activity helps increase bone density, reducing the risk of osteoporosis and fractures, especially in older adults.

Improved cognitive function

Engaging in regular physical activity has been linked to improved cognitive function and brain health. Exercise increases blood flow to the brain, promotes the growth of new neurons, and enhances memory, attention, and problem-solving skills.

Balancing physical activity and sedentary behavior

While physical activity is crucial for overall health, it is equally important to reduce sedentary behavior. Prolonged periods of sitting or inactivity have been associated with numerous health risks, including obesity, cardiovascular disease, and metabolic disorders. It is recommended to break up long periods of sitting with short bouts of physical activity, such as stretching, walking, or light exercises.

Conclusion

Physical activity is a fundamental component of a healthy lifestyle, and weight maintenance and offers numerous benefits for individuals of all ages. Incorporating regular exercise into our daily routines not only helps with weight management but also improves cardiovascular health, prevents chronic diseases, enhances mental well-being, and promotes overall quality of life. Engaging in moderate-intensity activities, such as brisk walking, jogging or cycling can improve body composition, by decreasing fat mass and increasing lean muscle mass, both of which contribute to lower BMI scores. By following the recommended physical activity guidelines for different age groups, we can reap the rewards of a physically active lifestyle and enjoy a healthier, happier life. In conclusion, while there are general guidelines on how much physical activity we should aim for each week, it ultimately boils down to finding a routine that works best for you.

Remember, always consult with a healthcare professional before starting any exercise program, especially if you have underlying health conditions or are pregnant.

Sources

Medical Disclaimer

NowPatient has taken all reasonable steps to ensure that all material is factually accurate, complete, and current. However, the knowledge and experience of a qualified healthcare professional should always be sought after instead of using the information on this page. Before taking any drug, you should always speak to your doctor or another qualified healthcare provider.

The information provided here about medications is subject to change and is not meant to include all uses, precautions, warnings, directions, drug interactions, allergic reactions, or negative effects. The absence of warnings or other information for a particular medication does not imply that the medication or medication combination is appropriate for all patients or for all possible purposes.

Now Patient Data Security

Data Security

Trusted and certified to keep your data safe.

Learn moreNow Patient Data SecurityNow Patient Data Security

WHY WE BUILT NOWPATIENT

We are committed to helping everyone, everywhere live healthier lives

The NowPatient virtual care platform provides you with access to trusted health information, affordable treatments, management of chronic health conditions and continuous monitoring for health risks. NowPatient can be accessed by downloading the App or using your web browser.

Download our app today

NowPatient dashboard

Your Questions Answered

For your peace of mind, we can answer your questions quickly

What does NowPatient do?

NowPatient is an online pharmacy & telehealth service that is available in the US and UK. Our service is FREE and packed with useful features that can help you save money on the cost of your medications, access virtual treatments, and provide tools that can help improve your overall health.

Get started today and benefit from medication remindersGet Treated PrivatelyNHS online pharmacyGP appointment bookingRx savings cardDrug CouponsUS drug savings programshealth conditions informationgenetic testinghome test kitsBMI RisksType 2 Diabetes Riskspollen meterair quality monitor, and lots more!

Our service is operated by experienced medical professionals in the United States and the United Kingdom. You can view the online services that we provide by clicking Features.

UK users can safely and securely buy medicines online that treat a wide range of medical conditions. UK customers can also order NHS prescriptions online with the benefit of free tracked delivery.

US customers, regardless of insurance coverage, can enjoy huge savings on prescription medications using our various drug savings programs including drug coupons, savings card and manufacturer-sponsored patient assistance programs.

Where is NowPatient located?

NowPatient has offices in the United Kingdom and United States.

In the UK, we are located at:

NowPatient
28 Chipstead Valley Road
Coulsdon
Surrey
CR52RA

In the US, we are located at:

NowPatient
8911 North Capital of Texas Highway
Suite 4200 #1263
78759
Austin, TX

How can I contact NowPatient?

To contact NowPatient, please use the contact form available on the Contact Us page.

Alternatively, if you need to speak to us, you can reach us on the following numbers:

UK telephone number – 020 388 51 500
US telephone number – 1-866-967-1977

Who owns NowPatient?

NowPatient is owned and operated by Infohealth Ltd, a licensed online pharmacy with services spanning the UK, US and Rest of the World. Infohealth Ltd is registered in England and Wales under company number 04004930 and our registered office is at Lynwood House, 373 – 375 Station Road, Harrow, England, HA1 2AW.

Our website is www.nowpatient.com. Our App is called “NowPatient” and can be downloaded from the App Store (for Apple devices) or Google Play (for Android devices).

Can you tell me more about your NHS online pharmacy?

NowPatient’s Pharmaceutical services in the UK are provided by Infohealth Limited trading as ‘Infohealth Pharmacy’.

Our dispensing pharmacy is regulated and authorized for internet sales by the General Pharmaceutical Council (GPhC), registration number 1036487. You can view our license credentials on the General Pharmaceutical Council website. Our superintendent pharmacist who is responsible for the safe and effective oversight of medicines supplies is Mr Amish Patel (Registration Number 2042705).

Medicines are not ordinary items of commerce. All medicines or healthcare product sales are made under the supervision of a registered pharmacist who is licensed by the GPhC. At all times, we endeavour to provide a professional and transparent service whose primary goal is to ensure that the best interests of the patient are served.

How do I make a complaint?

From time to time, we accept that our service levels may not be up to your expectations. NowPatient welcomes concerns, compliments and complaints as valuable feedback that will help us learn from your experiences and make improvements. Feedback can be provided via our clear and transparent Complaints Procedures.

Can you tell me more about NowPatient’s prescribing services for treatments offered?

Our prescribing services are regulated by the General Pharmaceutical Council (GPhC). We provide the following regulated activity:

• treatment of disease, disorder, or injury
• transport services, triage, and medical advice are provided remotely
• caring for adults over 65 years old
• caring for adults under 65 years old

NowPatient prescribing services are run by Infohealth Limited. The Clinical Safety Officer and nominated individual is Mr Navin Khosla.

Can you tell me more about NowPatient’s US services?

Our head of US services is Dr. Jamie Winn.

You can lower the cost of your prescription medications using our various savings programs which include drug coupons, savings card and manufacturer-sponsored patient assistance programs.

We do not provide any prescribing services or dispensing services in the United States.

Is NowPatient legit and can I trust information from NowPatient?

Yes. NowPatient provides trustworthy and accessible clinical, health education and prescription services. We are also trusted by the NHS to deliver clinical and NHS repeat prescription dispensing across the whole of England. In the United States, we work with over 65,000 pharmacies to deliver considerable costs savings for our users.

NowPatient is operated by experienced licensed medical professionals in the United Kingdom and United States. Our Medical Team can be found here.

Our service is trusted by thousands of patients worldwide. You can read their reviews on our Trustpilot:

NowPatient Trustpilot

What are NowPatient’s opening hours?

Our office hours are:

UK – Monday-Friday 9am-6pm GMT
US – Monday-Friday 8am-5pm EST

Please note that we are closed at weekends.

In the event of a medical life-threatening emergency please call:

UK – 999
US – 911

In the event of a medical emergency which is not life-threatening please call:

UK – 111

Find more answers