RECOMMENDATIONS ON PHYSICAL ACTIVITY FOR HEALTH

The focus of the global recommendations for health (made by the WHO) is primary prevention of non- communicable diseases through physical activity at population level. The recommendations by the World Health Organization address three age groups: 5-17 year-old; 18-64 year-old and 65 years old and above.

Age Group: 5- 17 years old

For children and young people of this age group physical activity includes play, games, sports, transportation, recreation, physical education or planned exercise in the context of family, school, and community activities. In order to improve cardiorespiratory and muscular fitness, bone health, cardiovascular and metabolic health biomarkers and reduced symptoms of anxiety and depression, the following are recommended:

  1. Children and young people aged 5-17 years old should accumulate at least 60minutes of moderate to vigorous-intensity physical activity daily.
  2. Physical activity of amounts greater than 60 minutes daily will provide additional health benefits.
  3. Most of daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone at least 3 times per week.

Age group: 18 – 64 years old

For adults in this age group, physical activity includes recreational or leisure-time physical activity, transportation (walking or cycling), occupational (i.e. work), household chores, play, games, sports or planned exercise, in the context of daily, family and community activities.

In order to improve cardiorespiratory or muscular fitness, bone health and reduce the risk of non-communicable diseases and depression the following are recommended:

  1. Adults aged 18 -64 years old should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity  throughout a week, or an equivalent combination of moderate-and-vigorous-intensity activity.
  2. Aerobic activity should be performed in bouts of at least 10 minutes duration.
  3. For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and – vigorous intensity activity.
  4. Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.
  5. Adults in this age group who have joint problems should perform physical activities to enhance balance three times a week or more.
  6. When adults of this age group cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their physical abilities and conditions allow.

Age group: 65 years old and above

For adults in this age group physical activity includes recreational or leisure-time physical activity, transportation (walking or cycling), occupational (if person is still engaged in work),

Household chores, play, games sports or planned exercise in the context of daily, family, and community activities. In order to improve cardiorespiratory and muscular fitness, bone and functional health, and reduce the risk of non-communicable diseases, depression and cognitive decline, the following are recommended:

  1. Recommendations for this age group are the same as the as for the age group of 17-64 years old, they should be as physically active as their physical abilities and conditions allow.
  2. Physical activities for flexibility.
  3. Physical activities to keep balance.

Leave a Reply

Your email address will not be published. Required fields are marked *