The World Health Organization warns that a sedentary lifestyle not only increases the risk of depression, dementia and high blood pressure, but also has a high cost to the global economy.

The WHO estimates that by 2030, the number of preventable non-communicable diseases and mental illnesses caused by physical inactivity will increase by 500 million, costing the global economy an additional US$27.4 billion (approximately S$39 billion) annually.

Tandse stressed that being more active will not only enhance one's physical and mental health, but will also have significant social, environmental and economic benefits.

According to WHO experts, less than two and a half hours of moderate intensity exercise per week, or no more than 75 minutes of vigorous aerobic exercise per week, is considered "inactive".

Boer, head of WHO's physical activity department, noted that some low- and middle-income countries provided incomplete data, making it impossible for experts to estimate the costs they face.

"We still have some way to go in terms of comprehensively and effectively tracking national physical activity."

The report found that in the past two years, just over 50 percent of countries have conducted national campaigns or organized mass sporting events, which are the "best way" to encourage people to fight NCDs.

The direct costs will come mainly from patients with depression, dementia and hypertension, which account for 70 percent of the total costs.

The WHO's State of Global Physical Activity 2022 report is based on health and economic data from 194 countries.

The report found that current global health care spending has soared and that as many as 81 percent of adolescents and 27 percent of adults have substandard levels of physical activity, raising concerns among experts about obesity, uneven nutrition and physical inactivity.

At home can also exercise the whole body movements.

1. Arm extensions behind the couch

Remove the cushion on the sofa, you can turn the sofa into a convenient base for triceps flexion training.

You can also watch TV while spreading your arms!

You can perform 3 sets of 10 arm flexion exercises during the commercial.

2. Stepping

At home you can also find a flight of stairs for stepping exercises.

Choose a fast-paced song list or use a speed recording tool to make sure you're going as fast as you would on a gym treadmill.

If you swing or lift your hips with each step, you will be able to effectively work your hips, core and arms.

This workout can be done for 10 minutes at an appropriate pace.

3. Open and closed jumps

Doing cardio without a treadmill, pool or bike?

Then do open and closed jumps, a full-body exercise that can also be a great HIIT exercise if you don't have enough time.

Perform a 30-second planar open and close jump, rest for 50 seconds, and repeat until you complete a 10-minute workout.