The World Health Organization (WHO) has warned that sedentary lifestyle is increasing worldwide and has already become the fourth risk factor for global mortality. To combat this situation, WHO has developed new recommendations on physical activity to improve health and that all age groups know how much exercise they need to do.
These guidelines, adapted to age groups ranging from five to 17 years old, from 18 to 64 years old and from 65 years of age and older, offer advice on the frequency, duration, intensity and type of appropriate exercise. for each individual.
For children and young people, the physical activity recommended by the WHO includes games, sports, transportation, homework, recreational activities, physical education or planned exercises to be done in the family environment, at school and with the rest of the community.
The goal is to improve physical fitness, both cardiovascular and muscular, bone health and cardiovascular and metabolic biomarkers. To do this, children and adolescents between five and 17 years must perform "at least 60 minutes of average to intense daily physical activity." "Exercising for more than 60 minutes provides additional health benefits," he said from the WHO. "Most of this daily exercise should be aerobic. However, activities of greater intensity, including those that strengthen muscles and bones, should also be carried out at least three times a week, "they say.
For adults between 18 and 64 years old, they propose the realization of physical activities that include exercise during leisure time, walking or cycling, exercising at home, games, sports and planned exercise. All this can be put into practice "in the context of daily activities, in the family environment and in community activities". This group must perform "at least 150 minutes of moderate to intense aerobic activity during the week or at least 75 minutes of intense weekly aerobic exercise or an equivalent combination of activity of both intensities."
To achieve "additional benefits in health", adults should increase their time to moderate exercise by 300 minutes per week or spend 150 minutes per week in intense aerobic exercise. Exercise to strengthen muscles should be done "two or more days per week."
For the group of 65 years or older, the WHO proposes to perform the same type of exercise as the rest of the adults. They are recommended to perform "at least 150 minutes of moderate to intense aerobic exercise every week or at least 75 minutes of intense weekly activity or a combination of both rhythms." The exercise must be done at intervals of "at least 10 minutes".
To achieve additional benefits, they must increase their moderate physical activity to 300 minutes per week or dedicate 150 minutes per week to intense physical activity or a combined equivalent of moderate and intense exercise. "Older people with mobility problems have to practice physical exercise to stay and prevent falls three or more days a week. The activities to strengthen the muscles should be done two or more days a week, "they say from the WHO.