Regular physical activity transforms both body and mind. For adults, it lowers the risk of heart disease, diabetes, certain cancers, and supports mental well-being.

Children and teenagers benefit from stronger bones, healthy muscle growth, improved motor skills, and sharper cognitive development.

Yet, globally, 31% of adults and 80% of adolescents fail to meet recommended activity levels, posing serious health and economic challenges.

Fiona Bull, Head of the Physical Activity Unit at the World Health Organization, states that physical inactivity acts as a silent threat to global health, significantly driving up the overall burden of chronic, noncommunicable diseases worldwide.

What Counts as Physical Activity

The World Health Organization defines physical activity as any movement produced by skeletal muscles that requires energy. This includes exercise during leisure, travel, work, or household chores. Both moderate- and high-intensity movements improve health. Popular forms include walking, cycling, sports, active recreation, and games, suitable for all skill levels.

Benefits of Being Active

Regular activity is linked to:

• Improved cardiovascular and metabolic health for children, teenagers, and adults

• Stronger bones, better muscle development, and enhanced cognitive outcomes in young people

• Reduced risk of premature death, cardiovascular events, certain cancers, type 2 diabetes, and falls in adults and seniors

• Lowered risk of complications during pregnancy and postpartum, including high blood pressure, gestational diabetes, excessive weight gain, and postnatal depression

Even small amounts of activity are better than none, and benefits extend across every age group.

The Risks of Sedentary Behavior

Sitting or reclining for long periods during waking hours—common with screen use and vehicle travel—can lead to negative health outcomes. In children, prolonged inactivity is associated with higher obesity risk, poorer heart health, reduced sleep, and behavioral challenges. In adults, it increases the likelihood of early death, heart disease, cancer, and type 2 diabetes. Limiting sedentary time is essential for overall wellness.

Recommended Activity Levels

The WHO provides guidance for all age groups, including children, teenagers, adults, older adults, pregnant and postpartum women, and those with chronic conditions or disabilities. Key points include:

• Any physical activity is better than none; even brief sessions add benefits

• All age groups should reduce sedentary time and integrate movement throughout the day

• Muscle-strengthening activities are important for everyone, improving strength and overall health

For children under 5, activity and sleep should together fill a 24-hour period, with limited screen time to promote healthy growth and development.

Movement is medicine for the body and mind. From enhancing heart health to boosting mood, cognitive function, and overall resilience, integrating regular activity into daily life benefits everyone. The key is consistency and variety—every step, stretch, and active moment contributes to long-term well-being. Prioritizing movement today ensures a healthier, more energetic tomorrow.