Physical Activity and Exercise

Physical Activity and Exercise

Physical activity and exercise are mandatory to live a healthy life. Regular physical activities help in staying disease free. A person with regular exercise is less prone to non-communicable illnesses like heart disease, stroke, diabetes, and several cancers. Popular ways to remain active are cycling, walking, wheeling, sports, active recreation, and play.

What is physical activity and How much it is required?

Physical activity and exercise are, as per?WHO guidelines, any bodily movement produced by skeletal muscles that require energy expenditure.

WHO recommends:

Physical activity and exercise for children under 5 years of age

On a 24-hour day, infants (less than 1 year) should:

be physically active several times a day in various ways, particularly through interactive floor-based play; more is better. For those not yet mobile, this includes at least 30 minutes in the prone position (tummy time) spread throughout the day while awake.

When sedentary, engaging in reading and storytelling with a caregiver is encouraged.

have 14-17h (0-3 months of age) or 12-16h (4-11 months of age) of good quality sleep, including naps.

On a 24-hour day, children 1-2 years of age should:

spend at least 180 minutes in a variety of types of physical activities at any intensity, including moderate- to vigorous-intensity physical activity, spread throughout the day.

not be restrained for more than 1 hour at a time (e.g., prams/strollers, high chairs, or strapped on a caregiver’s back) or sit for extended periods of time.

For 1-year-olds, sedentary screen time (such as watching TV or videos, or playing computer games) is not recommended.

For those aged 2 years, sedentary screen time should be no more than 1 hour; less is better.

When sedentary, engaging in reading and storytelling with a caregiver is encouraged; and

have 11-14h of good quality sleep, including naps, with regular sleep and wake-up times.

On a 24-hour day, children 3-4 years of age should:

spend at least 180 minutes in a variety of types of physical activities at any intensity, of which at least 60 minutes is moderate- to vigorous-intensity physical activity, spread throughout the day; more is better;

not be restrained for more than 1 hour at a time (e.g., prams/strollers) or sit for extended periods of time.

Sedentary screen time should be no more than 1 hour; less is better.

When sedentary, engaging in reading and storytelling with a caregiver is); encourage; and

have 10-13h of good quality sleep, which may include a nap, with regular sleep and wake-up times.

Children and adolescents aged 5-17 years

should do at least an average of 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical activity, across the week.

should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week.

should limit the amount of time spent being sedentary, particularly the amount of recreational screen time.

Adults aged 18–64 years

should do at least 150–300 minutes of moderate-intensity aerobic physical activity;

or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week

should also do muscle-strengthening activities at a moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.

may increase moderate-intensity aerobic physical activity to more than 300 minutes, or do more than 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.

should limit the amount of time spent being sedentary. Replacing sedentary time with a slight movement of any intensity (including light intensity) provides health benefits, and

to help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity

?For adults aged 65 years and above

Same as for adults; and

as part of their weekly physical activity, older adults should do varied multicomponent physical activities that emphasize functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and prevent falls.

?For pregnant and postpartum women

All pregnant and postpartum women without contraindications should:

do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week

incorporate a variety of aerobic and muscle-strengthening activities

should limit the amount of time spent being sedentary. Replacing sedentary time with movements of any intensity (including light intensity) provides health benefits.

?For people living with chronic conditions (hypertension, type 2 diabetes, HIV, and cancer survivors)

should do at least 150–300 minutes of moderate-intensity aerobic physical activities;

or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week

Also, muscle-strengthening activities at a moderate or greater intensity involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.

as part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and prevent falls.

may increase moderate-intensity aerobic physical activity to more than 300 minutes, or do more than 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.

should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits, and

to help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity.

For children and adolescents living with disability:

should do at least an average of 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical activity, across the week.

should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week.

should limit the amount of time spent being sedentary, particularly the amount of recreational screen time.

For adults living with disability:

should do at least 150–300 minutes of moderate-intensity aerobic physical activity;

or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week

Also, muscle-strengthening activities at a moderate or greater intensity involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.

As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and prevent falls.

may increase moderate-intensity aerobic physical activity to more than 300 minutes, or do more than 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.

should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits, and

to help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity.

It is possible to avoid sedentary behavior and be physically active while sitting or lying. E.g. Upper body-led activities, inclusive and/or wheelchair-specific sports and activities.

All the?above recommendations are given as per WHO guidelines. However, it is necessary to eat a healthy balanced diet, and stay hydrated to keep the body fit and fine.

Conclusion:

Physical activity is a must for living a healthy lifestyle. It should be followed regularly. It is also required to eat a balanced healthy diet which also helps in maintaining a healthy lifestyle.

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