Examples of moderately strenuous exercise include climbing stairs, cycling or housework (cleaning, shopping). Alternatively, at least 75 to 150 minutes per week of strenuous exercise such as jogging, walking or jumping rope are recommended. ¹

Only around a quarter of students (26.4%) meet the World Health Organizations (WHO) recommendation of two and a half hours of physical activity per week. ² This is not surprising, as everyday student life is characterized by around eleven hours of sitting. ³

Regular physical activity

• can improve quality of life and physical and mental well-being⁴ and reduce depressive symptoms.^5,6
• can reduce the risk of developing cardiovascular disease by 20-33%.^4,5
• can reduce the incidence of certain types of tumors, such as breast, colon⁴ and endometrial tumors. The Canadian recommendation for physical activity speaks of a 30% reduction in risk. ⁵
• can significantly reduce the risk of developing type II diabetes mellitus.⁴ The Canadian physical activity recommendation speaks of a 42% risk reduction.⁵
• can contribute to bone health⁴ and be associated with a lower risk of osteoporosis. ⁵
• can significantly reduce the risk of mortality. Studies show a reduction in risk of around 30% when comparing active and inactive groups of people. ⁵

References

¹ World Health Organisation (2020) WHO guidelines on physical activity and sedentary behaviour. www.who.int/publications/i/item/9789240015128

² Grützmacher J, Gusy B, Lesener T, Sudheimer S, Willige J (2018) Gesundheit Studierender in Deutschland 2017. Ein Kooperationsprojekt zwischen dem Deutschen Zentrum für Hochschul- und Wissenschaftsforschung, der Freien Universität Berlin und der Techniker Krankenkasse

³ Moulin MS, Truelove S, Burke SM, Irwin JD (2019) Sedentary time among undergraduate students: a systematic review. J Am Coll Heal: 1-8. https://doi.org/10.1080/07448481.2019.1661422

⁴ Abu-Omar K, Rütten A (2006) Sport oder körperliche Aktivität im Alltag? Bundesgesundheitsblatt-Gesundheitsforschung-Gesundheitsschutz, 49(11), 1162-1168

⁵ Rütten A, Pfeifer K (Hrsg.) (2016) Nationale Empfehlung für Bewegung und Bewegungsförderung. Erlangen-Nürnberg: Friedrich-Alexander-Universität

⁶Penedo FJ, Dahn JR (2005) Exercise and well-being: a review of mental and pyhsical health benefits associated with physical activity. current opinion in psychiatry, 18 (2), 189-193. DOI: 10.1097/00001504-200503000-00013