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| Credit: Google Images |
Contents
Physical activity for kids and teens (5 to17 years)
Physical activity for adults (18 to 64 years)
Physical activity for older individuals (> 65)
Physical activity for pregnant and postpartum women
Physical activity for chronically ill people
Physical activity is the determinant of
health therefore, World Health Organization (WHO) provides important guidelines
related to health and well-being. WHO emphasizes that all countries should
establish appropriate policies to help individuals maintain a healthy lifestyle.
It is estimated that 81% of adolescents
and 27.5 % of adults do not fulfill the criteria for physical activity
recommended by WHO in 2010. Therefore, WHO has revised the guidelines and made
specific recommendations for people of different ages and health statuses.
Physical activity should be started at a
slow pace and gradually increased to avoid negative consequences.
Physical activity for
kids and teens (5 to17 years)
Research showed the physical and mental health benefits of exercise in
children and adolescents.
·
It has
been observed that 60 min of moderate to vigorous activity improves heart and lung
health and increases muscle strength.
·
Greater
than 60 min of aerobic exercise has additional advantages and sedentary
behavior particularly screen time is associated with adverse health outcomes.
Physical activity for
adults (18 to 64 years)
Adults should take part in aerobic exercise and muscle-strengthening
activities however, the physical activity carried out during leisure, at work,
and at home is also counted toward the recommended activity.
·
WHO
recommends 2.5 to 5 hours of moderate physical activity or 1.25 to 2.5 hours of
intense activity per week for adults.
Credit: Google Images
Physical activity for
older individuals (> 65)
Combined physical activity involving endurance, balance, posture, and
strength helps to reduce fall-related injuries in older individuals.
·
Combined
physical activity of three or more days a week is recommended for older people
to improve bone health and prevent osteoporosis.
Physical activity
for pregnant and postpartum women
High-certainty research indicated that maternal physical activity reduces
the incidence of weight gain and gestational diabetes during pregnancy.
However, the risk of hypertension remained the same in physically active
pregnant women and those practicing standard prenatal care.
Physical activity
for chronically ill people
The effect of physical activity on chronic ailments was reviewed and
proved beneficial. The physical activity caused useful outcomes in people
suffering from cancer and coronary heart disease. Moreover, high certainty results
indicated that physical activity lowered the blood pressure, lipid content,
risk of cardiovascular disease (CVD) related mortality, and body mass index in
type 2 diabetes patients. Correspondingly, physical activity decreased blood
pressure and the chances of the onset of CVD in hypertensive patients.
Therefore, moderate physical activity is recommended for people with
chronic diseases.
Physical activity
for disabled individuals
Physical activity is
also proven useful for people with disabilities however, these individuals
should consult a medical specialist to determine the appropriate type of
physical activity.
Low to moderate
certainty evidence showed that physical activity decreases shoulder pain
whereas high certainty evidence indicated that physical activity causes
positive effects in people with stroke, spinal cord injury, and multiple
sclerosis.
Conclusions
In conclusion, these guidelines emphasize adopting an active lifestyle
and avoiding sedentary behavior to live a healthy life.
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