Physical Activity Guidelines For The General Population
““Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.””
What Are The Physical Activity Guidelines?
According to research, the World Health Organisation and government health departments around the world, there are two types of weekly physical activity required to stay healthy: aerobic and resistance.
How much required is all dependent on age:
BABIES
Babies should be encouraged to be physically active throughout the day except when sleeping.
TODDLERS/CHILDREN (UNDER 5)
Children should be physically active for at least 180 minutes (three hours a day) and should not be inactive for lengthy periods except when they are sleeping.
CHILDREN/YOUNG PEOPLE (5-17)
At least 60 minutes (1 hour) of physical activity daily which ranges from moderate to vigorous aerobic activity.
A minimum of three days a week should cover vigorous aerobic activity.
Three days a week should incorporate resistance activities that build strong muscles and bones, such as playing tag or jumping.
ADULTS (18-64) AND OLDER ADULTS (65 and over)
Aim for a minimum of 150 minutes (2 hours and 30 minutes) of moderate aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous aerobic activity (or an equivalent combination of moderate and vigorous activity) per week.
At least two days of strength (resistance) training weekly that maintains healthy muscle mass and preserves bone density and works all the major muscle groups (legs, back, hips, abdomen, chest, shoulders and arms).
Additional health benefits can be gained by increasing moderate aerobic activity to 300 minutes per week (5 hours), or 150 minutes (2 hours and 30 minutes) of vigorous-intensity aerobic activity per week.
Older adults and those at risk of falls should do exercises to improve balance and coordination such as dancing.
BUT many of us need to do more to undo the damage from too much sitting - with some studies suggesting that at least 60–75 min per day are required to compensate for the increased risk of death associated with lengthy periods of sitting daily.
RELATED: Definitions and Terms of Movement
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Resources:
Department of Health, Physical Activity, Health Improvement and Protection. "Start active, stay active: a report on physical activity from the four home countries" Chief Medical Officers. London: Department of Health; (2011).
World Health Organization (WHO). "Global recommendations on physical activity for health." Geneva (2016)
For many people with Multiple sclerosis (MS) training a few times a week can lead to a drastic improvement in the overall quality of life.