Heart and blood vessels
Walking, swimming and cycling make the heart work a little harder than usual, and this kind of training helps maintain its endurance.
Topics
Topics
Physical activity touches almost every part of life, but it can be explained simply. In this section the topics are arranged in four groups: what movement does for the body, how the advice differs between age groups, how to turn a one-off burst of enthusiasm into a habit, and how to stay safe. Each card leads to a page where the topic is covered in more detail.
The body is built to move. We are not sending it back to the gym, just giving back the everyday work it often misses.
How this section works: it covers topics that matter to most people and need no special equipment. We do not cover individual sports, competitions or specialised methods, and we do not offer solutions for specific diagnoses.
Why the body needs movement
Regular activity supports many systems of the body at once. We describe this in general terms and without promises, because everyone responds to activity differently.
Muscles and bones
Working your muscles helps you keep the strength for everyday tasks, and bones stay stronger when they regularly carry load while you walk and climb stairs.
Sleep and mood
Many people notice that after a daytime walk they fall asleep more easily and feel calmer. Movement is a simple way to switch off after a stressful day.
A clear head
A short walking break during work helps you return to a task feeling refreshed and eases that stiff, stuck feeling.
Movement at different ages
The general principle is the same for everyone: move more and sit less. But the WHO guidelines put the emphasis differently for children, adults and older people.
Children and teenagers
For children and young people aged 5 to 17, the WHO recommends an average of at least 60 minutes of moderate or vigorous activity a day: games, running, sports clubs, walks.
Adults
The WHO benchmark is 150 to 300 minutes of moderate aerobic activity a week or 75 to 150 minutes of vigorous activity, plus muscle strengthening on at least two days a week.
Older adults
On top of the general advice come balance and strength exercises on at least three days a week: they help you walk with confidence and stay independent.
Pregnancy
For many women, activity during pregnancy is appropriate, but the type and amount should be discussed with the doctor or midwife looking after them.
Starting and keeping going
The hard part is usually not starting but carrying on. This group is about motivation without pressure and about realistic expectations.
Small steps
Habits grow from short, manageable actions. Moving a little but often is far more useful than wearing yourself out once in a while.
Walking and stairs
The most accessible kinds of activity need no sportswear or equipment beyond comfortable shoes, and they fit easily into your journey to work.
Other people's stories and your own path
Bloggers' stories can inspire, but they do not replace guidelines. How to tell a personal story from well-tested advice.
Fitness blogs (in Russian)
Big promises
Courses and challenges with "guaranteed results" often play on guilt. We look at the signs that should make you wary.
Paid programmes (in Russian)
Safety and your body's signals
Movement does more good when you listen to your body. Some sensations mean that you should stop what you are doing.
Warm-up and footwear
A few minutes of gentle warming up and comfortable, supportive shoes make discomfort in the joints and feet less likely.
Heat, cold and water
In hot weather choose the cooler hours of the day and drink water; in cold weather dress in layers and watch out for slippery patches.
Warning symptoms
Chest pain or pressure, sudden severe breathlessness and dizziness during exertion are reasons to stop and call for help immediately.
How to judge advice
Whether something is "good" or "bad" for you almost always depends on the amount and on the person. How to check a claim before following it.
Catalogue of English-language articles
This list will gradually fill with standalone articles about everyday activity, written specifically for English-speaking readers: walking through the seasons, moving more during the working day, staying active as a family. Each piece is checked against the WHO guidelines before it is published.
- GTA 6 Player Assistance and Boosting Options: Source Check
How to sort GTA 6 player assistance before launch: official news, community guides, co-op and paid services, plus what is confirmed and what is speculation.
- A beginner-friendly overview of Old School RuneScape news, guides and game resources: Safety And Account Protection
A beginner's comparison of Old School RuneScape news and guide resources, with scam scenarios, a look at player services and an account protection checklist.
- Aion 2 Arcana cards: Strategies, Limitations and FAQs
Aion 2 Arcana cards without guesswork: how to research the system in game, common player questions, account safety and the line between play and paid help.
- Escape from Tarkov: Risk And Trade-Off Assessment for Players
Field notes on Escape from Tarkov: the raid loop, trade-offs worth naming, learning goals, fact-check prompts for updates and the rules on account sharing.
What the editors are working on
- Walking in wet and icy weather: staying steady and comfortable
- Five easy ways to break up long hours at a desk or laptop
- Weekend ideas that get the whole family moving
- Why balance exercises are not just for older adults
Editorial rules
- Articles in this catalogue are written separately for each language version and are not translations.
- Some articles link to third-party websites, including gaming services; we do not control their content, prices or terms.
- We do not publish advertising for gyms, trainers, supplements or apps, rankings, prices or reviews.
Read also
- Prevention
A practical article on fitting walking, stairs and short breaks into an ordinary working day.
- Approaches
The three pillars of activity: aerobic exercise, strength and balance exercises, and the habit of sitting less.
- Questions
What to ask your doctor before you start exercising, especially with a long-term condition or during pregnancy.
Sources
- WHO: guidelines on physical activity and sedentary behaviour (2020)
- Ministry of Health of the Russian Federation (Minzdrav): healthy lifestyle materials
This text is based on the guidelines in force at the time of publication. International and national advice on physical activity is updated from time to time, and the right level of activity for you is best discussed with a doctor.