WHO recommends: “Keep up physical activity”

WHO recommends: “Keep up physical activity”

Because of the COVID-19 pandemic, many of us are forced to stay at home and spend much more time in a sitting position. It is often difficult to maintain a normal level of physical activity. This is even more difficult for those who are not used to physical activity. 

However, now, regardless of your age and abilities, physical activity is more important than ever. Remember: even a short warm-up with light physical activity in the form of walking or exercise for 3-4 minutes will help you relieve muscle tension and improve blood circulation and muscle function.

Regular physical activity is not only good for the body, but also for the mind. It helps lower high blood pressure, control your weight, and reduce the risk of cardiovascular disease, apoplectic attack, 2nd type diabetes, and various types of cancer-diseases that often increase susceptibility to COVID-19.

It also strengthens the musculoskeletal tissues, develops coordination and balance, and increases the overall tone of the body. Balance exercises allow older people to avoid falls and injuries.

Regular physical activity can help us keep a clear daily schedule and keep company with family and friends. It is also good for the psyche, as it reduces the risk of depression and cognitive decline, delays the onset of dementia and improves overall health.

What level of physical activity is recommended for your age group? 
• Infants who are not yet able to move independently should spend at least 30 minutes a day lying on their stomach during various periods of daytime wakefulness. 
• Children aged 3-4 years should engage in moderate to high intensity physical activity for at least 60 minutes of the specified time. 

• For additional health promotion, adults are recommended to increase the duration of moderate-intensity physical activity to 300 minutes per week or equivalent. 
• To maintain and strengthen the musculoskeletal system, you should devote at least 2 days a week to strength exercises that involve the main muscle groups.

WHO has recommendations on the levels of physical activity required for people of different age groups to keep up health and well-being. 

Infants up to 1 year old 

• All infants should be provided with physical activity several times a day. 

Children under 5 years old 

• All young children are recommended to engage in various types of physical activity of any intensity for at least 180 minutes a day. 

Children and adolescents aged 5-17 years 

• All children and adolescents should engage in moderate to high-intensity physical activity for at least 60 minutes a day.

• At least 3 days a week, it should include exercises for the development of musculoskeletal tissues.

• Physical activity lasting more than 60 minutes a day brings additional health benefits. 

Adults from 18 years of age 

• All adults should devote at least 150 minutes a week to moderate-intensity physical activity or at least 75 minutes a week to high-intensity activities. 

• In addition, elderly people with reduced mobility should perform balance exercises at least 3 days a week to prevent the risk of falls. 

The source: www.who.int/ru

Back to the list