23% of adults and 81% of school-age adolescents are sedentary. This is stated by the World Health Organization (WHO), adding that the physical inactivity is the fourth risk factor for this mortality worldwide and favors the development of Non-communicable diseases (ENT), Like the Cancer and the diabetes.
For this reason it is WHO has a range of recommendations to practice according to each stage of life.
Youth (5 to 17 years old)
The fysical activity at this stage it mainly consists of outside games, sports, physical education or planned exercises. This is essential to improve bone health, cardiorespiratory and muscle function, and to reduce the risk of ENT. The following is recommended:
1. Children and young people aged 5 to 17 years must invest at least 60 minutes a day during physical activities of moderate to vigorous intensity.
2. The fysical activity for a time of more than 60 minutes a day reports an even greater health benefit.
3. Daily physical activity should be – for the most partaerobics. It is recommended that you engage in vigorous activities that strengthen muscles and bones at least three times a week.
Adults (18 to 64 years old)
In this group consists of physical activity displacements (walking or cycling), professional activities (work), Homework, sports or scheduled exercises. The following is recommended:
1. Spend at least 150 minutes a week exercising moderate-intensity aerobic physical activity, Oh well 75 minutes of vigorous aerobic physical activity every week, or an equivalent combination of moderate and vigorous activities.
2. Aerobic activity should be practiced in 10 minute sessions expensive at least.
3. To get the greatest health benefits, adults must increase to 300 minutes per week practicing moderate aerobic physical activity, or up to 150 minutes per week of vigorous aerobic physical activity, or a combination of both intensities.
4. Perform twice or more per week tonic activities of the major muscle groups.
Older adults (65 years and older)
In this stadium physical activities and the recommendations are the same as in the previous group (from point one to three). But there are specific differences:
1. It older adults persons with reduced mobility should perform physical activities three or more days a week in order to prevent them Balance and prevent falls.
2. It must be done activities that strengthen large muscle groups two or more days a week.
3. If older adults cannot perform the recommended physical activity due to their health, they will stay physically active to the extent permitted by your state.
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