Literature Review on Physical Activity Recommendations and Health Benefits

As part of the MOOC “Sit Less, Get Active” by The University of Edinburgh, here is a literature review on physical activity recommendations and their health benefits. I hope that these findings will inform my work, particularly in exploring how individuals with autism can integrate beneficial physical activities into their daily lives.

Physical Activity Recommendations

The American Heart Association (AHA) provides specific guidelines for physical activity across different age groups. For children aged 3-5 years, the AHA recommends approximately three hours of various activities daily, including light, moderate, and vigorous intensities. Active play and structured movement are encouraged to ensure a balanced physical regimen (American Heart Association, n.d.). For school-aged children and teenagers (ages 6-17), a minimum of 60 minutes of moderate-to-vigorous-intensity activity daily is suggested, which can be divided into shorter sessions throughout the day (American Heart Association, n.d.).

For adults, the AHA advises at least 150 minutes of moderate-intensity aerobic activity weekly or 75 minutes of vigorous aerobic activity, with an additional recommendation for muscle-strengthening activities at least two days per week. This regimen aims to enhance overall cardiovascular health. For lowering blood pressure and cholesterol, the AHA recommends 40 minutes of moderate-to-vigorous aerobic activity three or four times per week (American Heart Association, n.d.).

The World Health Organization (WHO) also provides global recommendations on physical activity for health, emphasizing the importance of regular physical activity in preventing chronic diseases and promoting overall health (World Health Organization, n.d.).

Health Benefits of Physical Activity

A systematic review by Warburton and Bredin (2017) highlights the extensive health benefits of regular physical activity, demonstrating a reduced risk for all-cause mortality and various chronic conditions such as cardiovascular disease, type 2 diabetes, and several cancers. The review also notes a dose-dependent positive association between physical activity and self-perceived health in adolescents.

Guthold et al. (2020) conducted a pooled analysis of global trends in physical activity among adolescents, revealing that 81% of students aged 11-17 years were insufficiently active in 2016. The study found no significant change in activity levels for girls between 2001 and 2016, although boys showed a slight decrease in inactivity rates. This study underscores the need for targeted interventions to increase physical activity, especially among girls.

In early childhood, Carson et al. (2017) found consistent associations between physical activity and improved motor and cognitive development, as well as psychosocial and cardiometabolic health. The study emphasized that moderate-to-vigorous-intensity activity is particularly beneficial for young children.

For school-aged children and youth, Janssen and LeBlanc (2010) reviewed the health benefits of physical activity, finding that higher levels of physical activity correlate with greater health benefits, particularly for aerobic activities. The review indicated that even modest amounts of physical activity could benefit high-risk populations, such as obese children.

Physical activity is also crucial for healthy ageing. Daskalopoulou (2017) found consistent evidence that physical activity positively associates with healthy ageing, with significant benefits observed across a wide age range. Taylor (2014) reinforces this, stating that physical activity is essential medicine for older adults, helping to mitigate the adverse effects of prolonged sitting and sedentary lifestyles.

Sedentary behaviour is independently associated with adverse health outcomes. Biswas et al. (2015) demonstrated that prolonged sedentary time increases the risk for all-cause mortality, cardiovascular diseases, and several types of cancer, regardless of physical activity levels. Castro (2020) found that university students exhibit high levels of sedentary behaviour, with significant health risks associated with prolonged sitting.

Ekelund et al. (2016) noted that high levels of moderate-intensity physical activity could mitigate the increased mortality risk associated with prolonged sitting, although it does not completely eliminate the risk from high TV-viewing time. This highlights the need for incorporating physical activity into daily routines to counteract the effects of sedentary behaviour.

Conclusion

The reviewed literature underscores the critical role of physical activity in promoting health across all age groups, from early childhood to older adulthood. The recommendations provided by authoritative bodies such as the AHA and WHO aim to guide individuals in achieving sufficient levels of physical activity to prevent chronic diseases and promote overall well-being. Addressing the high prevalence of sedentary behaviour, especially among adolescents and university students, remains a public health priority.

References

• American Heart Association. (n.d.). Recommendations for Physical Activity in Children. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-children
• American Heart Association. (n.d.). Recommendations for Physical Activity in Adults. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
• World Health Organization. (n.d.). Global Recommendations on Physical Activity for Health. Retrieved from https://www.who.int/publications/i/item/9789241599979
• Warburton, D., & Bredin, S. (2017). Health benefits of physical activity: A systematic review of current systematic reviews. Current Opinion in Cardiology, 32(5), 541-556.
• Guthold, R., et al. (2020). Global trends in insufficient physical activity among adolescents: A pooled analysis of 298 population-based surveys with 1.6 million participants. The Lancet Child and Adolescent Health, 4(1), 23-35.
• Carson, V., et al. (2017). Systematic review of the relationships between physical activity and health indicators in the early years (0-4 years). BMC Public Health, 17, 854.
• Janssen, I., & LeBlanc, A. G. (2010). Systematic review of the health benefits of physical activity and fitness in school-aged children and youth. International Journal of Behavioral Nutrition and Physical Activity, 7, 40.
• Daskalopoulou, C. (2017). Physical activity and healthy ageing: A systematic review and meta-analysis of longitudinal cohort studies. Ageing Research Reviews, 38, 6-17.
• Taylor, D. (2014). Physical activity is medicine for older adults. Postgraduate Medical Journal, 90, 26-32.
• Biswas, A., et al. (2015). Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: A systematic review and meta-analysis. Annals of Internal Medicine, 162(2), 123-132.
• Castro, O. (2020). How sedentary are university students? A systematic review and meta-analysis. Prevention Science, 21, 332-343.
• Ekelund, U., et al. (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. The Lancet, 388(10051), 1302-1310.