Staying in good shape depends largely on movement. Dance is a good example, but any regular activity counts. Here is what the World Health Organization (WHO) recommends by age, and how to get started gently.
Why be active regularly?
According to the WHO, physical activity helps prevent and manage noncommunicable diseases (cardiovascular disease, diabetes, breast and colon cancers) and reduces overall mortality. It also has a beneficial effect on mood, on depressive symptoms and on cognitive decline (WHO).
Conversely, about 27.5% of adults and 81% of adolescents worldwide are insufficiently active, according to the latest estimates cited by the WHO. Physical inactivity is associated with 7.2% of all-cause mortality and 7.6% of deaths from cardiovascular disease (WHO). Moving regularly is therefore one of the most accessible ways to protect your heart and your mood, at any age.
Dance: an example of an accessible activity
Dance works on endurance, coordination and heart rate, and can be done alone or in a group, at any age. The UK National Health Service (NHS) lists it among moderate-intensity activities (NHS). It can therefore contribute to the weekly targets below, provided it is done often enough and for long enough. Its playful, social side can also help you stay motivated, and the WHO highlights the beneficial effect of physical activity on mood.
Dance does not replace medical follow-up: if you have heart disease, in particular heart failure, ask your doctor what intensity suits you before you start.
No activity is better than the others: the most useful one is the one you will enjoy keeping up over time. Brisk walking, cycling, swimming, active gardening or climbing stairs all count too.
WHO recommendations for adults
For adults aged 18 to 64 (WHO):
- 150 to 300 minutes a week of moderate-intensity endurance activity, or 75 to 150 minutes of vigorous-intensity activity, or an equivalent combination;
- muscle-strengthening exercises involving the major muscle groups on at least 2 days a week;
- beyond these thresholds, the benefits continue to increase, where there is no contraindication.
The NHS advises spreading activity over 4 to 5 days a week or every day, and limiting time spent sitting by breaking up long periods of inactivity (NHS).
Children and adolescents
For ages 5 to 17, the WHO recommends an average of at least 60 minutes a day of moderate- to vigorous-intensity activity, mostly endurance. Vigorous-intensity activities and activities that strengthen muscle and bone should be included on at least 3 days a week (WHO). Active play, team sports, dance, or walking or cycling to school can all contribute to these goals. The benefits cited relate to fitness, muscle and bone health, cognitive development, self-esteem and well-being.
Adults aged 65 and over
The same endurance targets as for adults apply, adapted to each person’s abilities. On at least 3 days a week, the WHO adds varied exercises focused on balance and muscle strengthening, to improve functional capacity and prevent falls (WHO). Some forms of dance can fit within this framework if they are adapted.
Starting gradually and keeping it up
Santé publique France points out that a balanced diet, less sedentary time and daily activity protect against cardiovascular disease, some cancers, obesity and type 2 diabetes (Santé publique France). The WHO also recommends regular physical activity throughout life (WHO).
- Start with short sessions, then gradually increase duration and intensity.
- Break it up: three 10-minute sessions are better than none.
- Plan sessions like appointments, alone or with others.
- Get up regularly if you work sitting down.
- Choose suitable clothing and shoes, drink enough water and listen to your body: persistent discomfort is a reason to slow down.
- Combine varied activities (endurance, strengthening, flexibility, balance) to work the whole body.
When to see a doctor before you start (again)
If you have not exercised for a long time or have a long-term condition, the NHS advises talking to your doctor first (NHS). Also seek advice if you have chest pain, unusual breathlessness, faintness or palpitations during exercise: stop the activity and get medical advice.
Further reading at La Rose Clinic
Frequently asked questions
How many minutes of activity do I need each week?
For adults, the WHO recommends 150 to 300 minutes of moderate intensity, or 75 to 150 minutes of vigorous intensity, with muscle strengthening on 2 days a week.
Does dancing count as physical activity?
Yes: the NHS classes it among moderate-intensity activities. It contributes to the targets if it is done regularly.
What is recommended for children?
An average of at least 60 minutes a day of moderate to vigorous activity, with muscle and bone strengthening on at least 3 days a week.
Can I start at an older age?
Yes, at a suitable pace. For people aged 65 and over, the WHO adds balance and strengthening exercises on at least 3 days a week. Medical advice beforehand is recommended if you have a health condition.
References
- Physical activity : fact sheet (OMS Europe) (who.int)
- Physical activity guidelines for adults aged 19 to 64 (nhs.uk)
- Alimentation, sédentarité et activité physique (santepubliquefrance.fr)
- Obesity and overweight (OMS) (who.int)
This article is for information only. It does not replace a medical consultation: if in doubt, talk to your doctor.
