General information on physical activity

The recommendations

The Norwegian Directorate of Health recommends that all adults and older adults engage in physical activity for at least 150 to 300 minutes at a moderate intensity, or at least 75 to 150 minutes at a high intensity, or a combination of moderate and high intensity [3]. For those with a low level of activity, even small increases can provide significant health benefits [3]. Additionally, it is recommended to perform muscle-strengthening exercises at least 2 days a week. Physical activity beyond these recommendations has been shown to provide further health benefits, at least up to a certain level. The greatest health benefits are achieved by increasing from low to more activity [3].

The greatest health gains are seen in individuals with low levels of activity who become slightly more physically active in their daily lives. Inactive individuals are encouraged to start with physical activity that is suitable and adapted to their functional abilities and physical condition [3].

Light, Moderate, and High Intensity

If the recommendations for physical activity seem overwhelming, it is important not to lose hope and to understand that all physical activity counts, including activities of low intensity and shorter duration.

Physical activity of low intensity can include activities such as slow walking, light housework, or other tasks that do not cause a significant increase in heart rate or breathing. Just standing up and moving around for a few minutes at a gentle pace can provide health benefits [3].

Physical activity of moderate intensity increases the heart rate and breathing somewhat more than low intensity. This can include activities such as brisk walking, heavier gardening, or a bike ride [3].

Physical activity of high intensity includes activities that significantly raise the heart rate and leave you noticeably out of breath and fatigued [3]. Examples of such activities are running, swimming, or fast hiking.

It is important to note that what constitutes low, moderate, or high intensity will vary depending on an individual's functional level and physical condition.

Physical activity has also been shown to enhance attention, improve emotional regulation, strengthen problem-solving skills, and improve planning abilities [5]. Even small doses of physical activity have immediate positive effects, such as reduced blood pressure after activity, better blood sugar regulation, and increased energy expenditure. Increased intensity amplifies many of these positive effects [5].

Even small doses of daily physical activity, such as five minutes of brisk walking or about 30 minutes of moderate walking, reduce the risk of early death in general and specifically related to cardiovascular diseases compared to being inactive [4].

Good effects of small doses—especially for those who are inactive!

Not everyone can, has the time for, or enjoys exercising. Recent research shows that even small bursts of less than 10 minutes of everyday activity provide significant health benefits and lower mortality [6]. For many, it might be easier to incorporate some small doses of moderate to intense physical activity into daily life than to undertake a full workout session. These small doses of activity require no special planning, workout clothes, or equipment—making them very low-barrier and easy to integrate into everyday life!

Ahmadi and colleagues found that even small doses of moderate to high-intensity physical activity lasting as little as 1-5 minutes reduced mortality and serious cardiovascular events by 29%, while activity bursts of 5-10 minutes resulted in a 44% reduction compared to those with bursts of less than 1 minute. Episodes of less than 1 minute only showed reduced risk of serious cardiovascular events if at least 15% of all activity was of high intensity [7].

What does this mean for you? Even activities like changing bed linens, walking to the bus, or carrying grocery bags home from the store can provide positive health effects compared to no activity. The more inactive you are, the greater the health benefits of such activity bursts.

Here are some examples of how you can increase your activity level:

Here are some specific examples of how you can meet the Norwegian Directorate of Health's recommendations for physical activity:

Energy Breaks

An increasing number of employees spend large portions of their workday sitting [7]. Prolonged sitting is associated with several negative health effects, including increased mortality, as well as higher prevalence of cardiovascular diseases, cancer, and type 2 diabetes [4]. For sedentary work, it is important to break out of the passive and static pattern regularly. Stand up, take a short walk when you get a coffee, and/or do some simple exercises at your workstation. Simple exercises can improve concentration and cognitive function, as well as reduce tension, in addition to mitigating the negative effects of prolonged sitting [8]. At ExorLive, we have developed several exercises specifically designed for people with sedentary workdays.

Click the link to see an example of an energy break.

Give Your Employees an Energy Break

With the ExorLive Corporate Health Service package, your employees gain access to personalized workout programs through the BHT Survey, in addition to ergonomic advice and office exercises. The fitness app can be customized according to their preferences.

Check out this page for more information: https://www.exorlive.com/en/survey/bht-survey

Feel free to contact us at salg@exorlive.com or (+47) 22 54 08 70

Conscious Active Choices

Any form of physical activity is valuable, regardless of age or life stage. Here are some examples of how you can make conscious choices and increase your physical activity, whether you are at home, at work, at school, or elsewhere in the community.