Today, physical inactivity is the fourth leading risk factor for the global mortality.
Physical inactivity levels are rising in many countries whether developed or developing. Physical inactivity is not only associated to laziness but to certain non communicable diseases. It can cause serious health problems like high blood pressure, tobacco use and high blood glucose, overweight and obesity. So, a need for the development of recommendations arises that address the links between the frequency, duration, intensity and type and of physical activity needed for the prevention of these health hazards.
Some of these recommendations to beat physical inactivity and associated problems to it are:
Moderate-intensity physical activity: Moderate intensity refers to activity that one do at 3.0–5.9 times the intensity of rest.
Vigorous-intensity physical activity: Vigorous intensity refers to activity that one perform at 6.0 or more times the intensity of rest for adults and typically 7.0 or more times for children and youth.
Aerobic activity: Aerobic activity is also known as endurance activity, improves cardio respiratory fitness. Brisk walking, running, bicycling, jumping rope, and swimming are all example of aerobic activity.
Based on these types, following recommendations are prescribed by WHO for different age groups (World Health Organization) :
Physical activity for 5–17 years old
For children and youths of this age group physical activity includes play games, sports, recreation, physical education or planned exercise. Children and youths aged 5–17 years old should accumulate at least 60 minutes of moderate to vigorous intensity of aerobic physical activity on daily basis. Physical activity for more than 60 minutes daily will provide additional health benefits.
Physical activity for 18–64 years old
For adults of this age group, recreational, transportation (walking or cycling), occupational, household chores, play, games, sports or exercise fall under physical activity. They should do at least 150 minutes of moderate-intensity aerobic physical activity per week. Otherwise, they can do at least 75 minutes of vigorous-intensity aerobic physical activity per week. They can increase their moderate-intensity aerobic physical activity to 300 minutes per week, or 150 minutes of vigorous-intensity aerobic physical activity per week. Moreover, they should do muscle-strengthening on 2 or more days a week.
Physical activity for 65 years old and above
For adults of this age group, physical activity routine is same to the adults belonging to 18-64 years of age. They should do at least 150 minutes of moderate-intensity aerobic physical activity per week. Otherwise, they can do at least 75 minutes of vigorous-intensity aerobic physical activity per week. They can increase their moderate-intensity aerobic physical activity to 300 minutes per week, or 150 minutes of vigorous-intensity aerobic physical activity per week. Adults with poor mobility should perform physical activity to enhance balance and prevent falls on alternate days. Secondly, muscle-strengthening activities involving major muscle groups, on 2 days a week is must. If adults of this age group cannot do the recommended amounts of physical activity due to their health conditions, they should be as physically active as possible within their comfort.
Overall, across all the age groups, the benefits of implementing these recommendations, and of being physically active are fruitful. The sedentary behavior makes one a store of various health problems. From cardio muscular problems to cardio respiratory issues all inherit the body in case of prolonged physical activity. These problems are becoming more common because of our poor habits of eating junk food and not doing any exercise. A little amount of exercise or any sort of physical activity can maintain your body fitness and can keep you healthy. So, the neglecting attitude towards your health should no longer divert you to a state of sound health. You can follow these recommendations from today and can see the positive changes in your health.