23% of adults and 81% of school-age adolescents are sedentary. This is stated by the World Health Organization (WHICH), which adds that physical inactivity is the fourth risk factor for death rate worldwide and promotes development Noncommunicable diseases (eNT), As the Cancer and Diabetes.
For this reason WHICH issued the series of recommendation do exercises according to each stage of life.
Youth (5-17 years)
physical activity At this stage it consists mainly of outdoor games, sports, physical education or scheduled exercises. This is essential for improving bone health and cardiorespiratory and muscle function, as well as reducing the risk of eNT. The following are recommended:
1. Children and young people aged 5 to 17 must invest at least 60 minutes daily in moderate to vigorous physical activity.
2. physical activity for more than 60 minutes a day reports an even greater health benefit.
3. Daily physical activity should be – for the most part –aerobic. It would be advisable to incorporate, at least three times a week, vigorous activities to strengthen muscles and bones.
Adults (18 to 64 years old)
In this group, physical activity consists of MOVEMENTS (walking or cycling), occupational activities (work), House work, sports or scheduled exercises. The following are recommended:
1. Spend at least 150 minutes a week practicing moderate intensity aerobic physical activity, Good 75 minutes of vigorous aerobic physical activity each week, or an equivalent combination of moderate and vigorous activities.
2. Aerobic activity should be practiced in 10 minute sessions duration at least.
3. To get the greatest health benefits, adults should grow up to 300 minutes a week engaging in moderate aerobic physical activity or up to 150 minutes per week of intense aerobic physical activity or a combination of both intensities.
4. Perform twice or more a week reinforcement activities of large muscle groups.
Older adults (65 years and over)
At this stage, physical activities and the recommendations are the same as in the previous group (points one to three). But there are specific differences:
1. elderly with reduced mobility should do three or more days a week physical activities to improve them Balance and prevent falls.
2. It should be done activities that strengthen major muscle groups two or more days a week.
3. When older adults are unable to perform the recommended physical activity due to their health, they will remain physically active to the extent permitted by your state.
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