A sedentary lifestyle is increasing worldwide and is the fourth risk factor for overall mortality, according to World Health Organization (WHO) to combat this situation has developed new recommendations for physical activity to improve health and that all age groups know how much exercise you need to do.
guidelines, tailored to age groups ranging from 5 to 17 years, from 18 to 64 years and 65 years on, offer advice on the frequency, duration, intensity and type of appropriate exercise for each individual.
For children and youth, physical activity recommended by the WHO includes games, sports, transportation, work, recreation, physical education or planned exercise to be carried out within the family, school and the rest of the community.
The objective is to improve fitness, both cardiovascular and muscle health bones and cardiovascular and metabolic biomarkers.
For this reason, children and adolescents aged 5 to 17 must perform "at least 60 minutes on average to intense daily physical activity." "Exercising for more than 60 minutes provides additional health benefits," he noted from the WHO.
"Most of this journal should be aerobic exercise. However, it should also be made more intense activities, including those that strengthen muscles and bones, at least three times a week," they say.
For adults between 18 and 64, proponents of physical activities include exercise during leisure time, walking or biking, exercising at home, games, sports and exercise plan. All this can be implemented "in the context of daily activities in the family and community activities."
improve health, prevent depression
This group should "at least 150 minutes of aerobic activity of moderate to heavy during the week or at least 75 minutes of intense aerobic exercise weekly or an equivalent combination of activity both intensities. "
To get "additional health benefits, adults should increase to 300 minutes weekly time engaged in moderate physical exercise or spend 150 minutes a week to intense aerobic exercise. Exercise to strengthen the muscles must be "two or more days per week."
For the 65 years or more, WHO intends to make the same type of exercise than other adults. They advised to take "at least 150 minutes of aerobic exercise of moderate to severe every week or at least 75 minutes of vigorous activity weekly or a combination of both rhythms." The exercise should be in range "of at least 10 minutes."
For additional benefits, should increase their physical activity moderate up to 300 minutes per week or 150 minutes per week devoted to intense physical activity or an equivalent combination of moderate and intense.
"Seniors with mobility problems have to be physically active to prevent falls and stay three or more days a week. The muscle-strengthening activities should be performed two or more days a week" note from WHO.
Via: medicosypacientes.com
0 comments:
Post a Comment