Physical activity recommendations

Posted on January 13, 2014 by john in Fitness tips, Health care

We all know that physical activity is crucial for healthy living, but often do not know how much exercise you perform, what activities and how long to prevent lifestyle- related diseases. Therefore, due to inactivity and avoid facing chronic noncommunicable diseases, the World Health Organization has developed new physical activity recommendations for all ages, for the global population.

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For ages 5 to 17 years

For children and youth recreational activities, games, sports, physical education or planned exercise that can be done in school or community activities in the context of the family are recommended. We recommend :

60 minutes of physical activity of moderate to vigorous intensity.
If you make more than 60 minutes a day, the benefits will be even greater.
Daily activity should be aerobic in majority.

For people aged 18 to 64 years

Recreation or entertainment, travel on foot or by bicycle, occupational activities, household chores, games, sports or planned exercise is advised in this group. We recommend :

At least 150 minutes per week of moderate physical activity or 75 minutes of vigorous aerobic physical activity per week intensity intensity.
Aerobic activity is performed in bouts of 10 minutes in length at least.
For greater health benefits, it is recommended to increase up to 300 minutes of moderate physical practice aerobic activity per week or up to 150 minutes of intense activity.
Two or more times a week building activities of large muscle groups should be performed.

For people 65 and older

They can engage in recreational activities, bicycle or on foot, tasks at work and home, games, sports or planned exercise. We recommend :

Make a minimum of 150 minutes of moderate aerobic physical activity during the week or 75 minutes of vigorous activity.
The activity is performed in bouts of at least 10 minutes.
For greater health benefits it should practice 300 minutes per week of moderate activity or 150 minutes of vigorous aerobic activity.
For older adults with reduced mobility should be used to improve balance activities 3 or more days a week.
2 or more days a week of activities to strengthen large muscle groups should be performed.
If you prune your health status can not be the recommended physical activity, it should keep physically active as possible within their state.

These recommendations are very useful for us to know how much we need to take care of our health through activity we do every day, not just a gym, but also in our home or work.