If the world’s population becomes more active, it can prevent up to 5 million deaths annually. In situations where many people have to stay home because of COVID-19, the new “Introduction of WHO Guidelines for Physical Activity and Sitting Habits” is for everyone, regardless of age or ability. A type of exercise that can be active.
The new guidelines recommend at least 150-300 minutes of medium or intense aerobic exercise each week for all adults, including people with chronic illnesses and disabilities, with an average of 60 minutes per day for children and adolescents. It is recommended.
• WHO defines physical activity as all body movements produced by skeletal muscle, resulting in energy expenditure. This includes activities that are carried out while working, playing and traveling, as well as domestic and leisure activities.
• The term “physical activity” should not be confused with “exercise”. This is planning, structure, repetition, and is a subcategory of physical activity to improve or maintain multiple physical fitness components. Moderate and strong physical activity is beneficial to your health.
• In addition to exercising, moving from one place to another in your leisure time and other physical activities performed as part of your work can also help your health. Moderate and strong physical activity is beneficial to your health.
Children and adolescents aged 5 to 17 years
• Practice moderate or intense physical activity for at least 60 minutes a day.
• Over 60 minutes of physical activity time offers far more health benefits.
• This includes activities to strengthen muscles and bones at least three times a week.
18-64 years old adult
• Practice a minimum of 150 minutes of moderate physical activity per week, or a minimum of 75 minutes of intense physical activity or a combination of equivalent moderate and intense activity.
• To get the most out of your health benefits, adults need about 300 minutes of moderate physical activity per week.
• It’s useful to have at least two days a week of muscle strengthening activities to help large muscle groups exercise.
Adults over 65
• Practice a minimum of 150 minutes of moderate physical activity per week, or a minimum of 75 minutes of intense physical activity or a combination of equivalent moderate and intense activity.
• To get many of the health benefits, these people need to maintain proper physical activity for 300 minutes a week or equivalent.
• People with mobility problems need to practice physical activity to improve balance and prevent injury more than 3 days a week.
• It’s useful to have at least two days a week of muscle strengthening activities to help large muscle groups exercise.
The strength with which various forms of physical activity take place varies from person to person. All activities should be performed for at least 10 minutes to help with cardiopulmonary health.
• Reduces the risk of contracting various cardiovascular diseases.
• Activates cardiac circulation.
• Improves respiratory function.
• It is recommended to prevent and treat high blood pressure.
• Reduced risk of metabolic disorders such as diabetes
• Reduces the risk of some types of cancer.
• Improves bone and functional health to prevent problems like muscle loss and osteoporosis.
• Improve balance, coordination, or mobility aspects.
• Develop muscles and improve muscle strength and basic physical condition.
• Improves muscle response.
• Improve chapter functionality.
• Improves sexual function.
• Helps maintain calorie balance and a healthy weight. Prevents obesity.
• Supports mental health, reduces the risk of depression and helps manage stress.
• Helps with poor quality sleep that causes illness.
“Physical activity is essential for health and well-being, as it can help increase years of life and extend lifespan. All movements are important, especially now for COVID-19 infections. It covers the limitations that result. We must all move safely and creatively every day. ”WHO Executive Director Dr. Tedros Adhanom Ghebreyesus.
All physical activity is beneficial and can be done as part of work, sports, leisure, or transportation (walking, skating, cycling), but also daily chores such as dancing, drama and gardening and cleaning. I can.
“Physical activity of all types and durations can improve health and well-being, but more is always better,” explains Dr. Ruediger Krech, Head of Health Promotion at the World Health Organization.
I will. To sit at work or school and spend more time you need to do more physical activity to prevent the harmful effects of the sedentary lifestyle. ”
“This new guideline shows how important it is to keep our mind, body and mind active, and how beneficial results are beneficial to everyone, regardless of age or ability.
“I emphasize.” Fiona Bull, Head of Physical Activity, concludes that the development of new WHO guidelines.
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