Residents of Nizhny Novgorod were told how to determine the level of physical activity they need.

      13 January 2026 07:00 Society

      Lack of movement is one of the main causes of deteriorating health. According to the World Health Organization, one in four adults worldwide leads a sedentary lifestyle. This directly affects the risk of developing serious diseases such as type 2 diabetes, cancer, hypertension and obesity.

      Chief physician of the Nizhny Novgorod Regional Center for Public Health and Medical Prevention Natalya Savitskaya talked about how physical activity helps maintain health and how to dose it correctly.

      Moving doesn't necessarily mean doing sports

      According to Natalya Savitskaya, physical activity does not necessarily mean the gym and dumbbell workouts. Even simple actions such as walking, climbing stairs, cleaning the apartment, working in the garden, cycling or walking the dog are already considered beneficial physical activity.

      "Physical activity is a key indicator of energy expenditure, and therefore crucial for energy balance and maintaining optimal weight. Physical activity should not be mistaken for sport. Sport is one type of physical activity," the doctor explained.

      Levels of activity

      There are three main levels of physical activity:

      - low — when a person hardly moves. This includes, for example, watching television or reading a book. Energy expenditure in this case is minimal;

      - moderate — accompanied by an increased pulse, slight shortness of breath and a feeling of warmth. This includes brisk walking, swimming, dancing, cycling on flat terrain. If you can speak comfortably during such activity, the intensity is moderate. WHO recommends at least 30 minutes of moderate activity each day;

      - high — the pulse increases significantly, there is heavy shortness of breath and sweating. This includes intense workouts, running, sports games.

      You can determine the required intensity using the formula for calculating maximum heart rate (MHR):

      - up to 60 years: 220 minus your age;

      - after 60 years: (220 minus your age) multiplied by 0.87.

      Moderate intensity is 50–70% of MHR, vigorous is 70% and above. For example, if you are 25 years old, your MHR is 195 beats per minute. Thus, moderate intensity is 98–136 beats per minute.

      Activity pyramid

      Physical activity can be represented as a pyramid:

      - At the first level — daily activities: walking, housework, strolls. This is the foundation, which should be at least 30 minutes a day.

      - Second level — aerobic exercises: running, swimming, cycling. They are recommended for 20 minutes 3–5 times a week.

      - Third level — flexibility and strength exercises: stretching, yoga, strength training. They help maintain joint mobility and strengthen muscles.

      - Fourth level — sedentary behaviors: working at the computer, watching television, playing on the phone. These should be kept to a minimum.

      The less movement, the higher the risk of disease

      Prolonged periods of rest without physical activity can lead to hypodynamia. Combined with overeating, this often becomes the cause of obesity and heart problems.

      To reduce the risks, adults are recommended at least 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous activity. People who are overweight require 225 to 300 minutes of moderate or 150 minutes of vigorous physical activity.

      "Remember, physical activity is an important and effective tool in preserving and improving your health, and therefore it should become an integral attribute of your life," Savitskaya noted.

      It was previously reported that mass problems with excess weight were recorded among Dzerzhinsk residents.

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