[ad_1]
The organization released new physical activity guidelines that recommend that adults get at least 150 minutes, or 2.5 hours, of moderate to vigorous physical activity per week.
The WHO previously recommended that adults ages 18 to 64 get at least 150 minutes of moderate exercise or a minimum of 75 minutes of vigorous exercise each week, and those recommendations above were made for healthy adults. The new recommendations now include people living with chronic illnesses or a disability.
“Physical activity is critical to health and well-being; it can help add years to life and life to years,” WHO Director-General Dr. Tedros Adhanom Ghebreyesus said in a press release. “Every move counts, especially now that we handle the limitations of the COVID-19 pandemic. We all need to move every day, safely and creatively.”
Regardless of who you are, the WHO has a few basic principles in mind: everyone can benefit from being more active than sedentary. Doing some physical activity, no matter what it is, is better than doing nothing. You can start small and slowly and increase in frequency, intensity, and duration over time. You can strengthen your muscles at home or at the gym (when safe). And physical activity is good for our heart, body and mind.
What children and adolescents need
Children 17 and younger need at least 60 minutes of moderate to vigorous exercise each day, according to the new recommendations. Activities should be primarily aerobic, such as jogging or biking. Activities that strengthen muscles and bones are also necessary.
For children to be more active, they need to perceive their activity options as fun as well as access and opportunity, said Dr. Stephanie Walsh, medical director of Child Welfare at Children’s Healthcare of Atlanta. If you’re working with your kids on it, try referring to “exercise” with the words go out or play.
If your child finds walking boring, make it more fun by doing scavenger hunts or playing See, See. Teens can listen to music, video chat, or use fitness apps.
“In general, children / teens always report that they like to be physically active to: 1) be with their friends 2) have fun 3) learn something new,” said Craig A. Williams, professor of pediatric physiology and health and director of the University of Exeter Children’s Health and Exercise Research Center in England, via email.
Get active together, mix, cheer and adapt what doesn’t work, Williams said. Dance if you hate running and roller skates if you prefer not to walk. Also, encourage your kids to notice how they feel – if they were sweating and breathing heavily, they did well.
Young people are at more immediate risk for mental health problems than for chronic heart or metabolic disease.
If you’re trying to get your teens to be more active, encouraging them to exercise with their mental health in mind may be more effective than warning them about the physical health impacts, “which may seem far away in a young person’s mind,” said Joseph. Hayes, Principal Investigator in Psychiatry at University College London, via email.
Pleasant, non-competitive activities can help children develop the confidence, ability and enjoyment “to be active for the rest of their lives,” Walsh said, influencing their self-esteem, mood and academic performance.
Orientation for adults
For adults up to 64 years of age, getting at least 150 to 300 minutes of moderate aerobic activity, or a minimum of 75 to 150 minutes of vigorous aerobic exercise, per week can reduce the risk of premature death, heart disease, hypertension, cancer and type 2 diabetes, the report said.
The guidelines also recommend that older adults, 65 and older, get at least 150 to 300 minutes of moderate intensity exercise or 75 to 150 minutes of vigorous aerobic exercise during the week.
Labor and domestic commitments, Medical conditions and isolation can hinder achievement of activity goals, said Dr. Adnan Qureshi, a professor of neurology at the Zeenat Qureshi Stroke Institute and the University of Missouri-Columbia.
“While large indoor gathering is discouraged at this time, outdoor activities … may still be good options,” said Yian Gu, assistant professor of neurological sciences in the neurology departments of epidemiology at the University. from Columbia in New York City, via email. “There are also many options for indoor family activities, such as aerobics (and) ping-pong.”
A few steps can improve participation, Qureshi said:
- Understand how physical activity can improve your quality of life.
- Link the activity to another passion such as interaction with people, nature or technology.
- Quantify the time spent and the distance traveled.
- Build activity into a regular scheduled routine.
- Consider barriers to achieving goals and seek strategies to overcome barriers with healthcare professionals.
- Consider the benefits you have made.
The potential benefits “need to be weighed against the potential safety risks and people should be cautious based on any underlying health conditions they may have,” said Dr. Richard Marottoli, physician and professor of medicine at Yale School of Medicine. in Connecticut. “Check with your doctor before embarking on an exercise regimen.”
Tips for Pregnant and Postpartum Women
Staying active during and after pregnancy has benefits for both mother and baby, including a lower risk of gestational diabetes, birth complications, and postpartum depression.
If pregnant and postpartum women have no underlying conditions or complications, according to the report, they should get at least 150 minutes of moderate aerobic and strengthening activities each week. Stretching can be beneficial and relaxing.
However, pregnant women should make sure they stay hydrated, avoid physically risky activities, and be aware of any warning signs that would alert them to stop. These include feeling dizzy, painful contractions, or vaginal bleeding.
Guidelines for People with Chronic Illnesses
“Some people with chronic conditions have difficulty engaging in some of the recommended types and amounts of physical activity and may avoid physical activity altogether due to concerns about risks,” said Regina Davis, associate executive director for public health policy and practice. from American Public Health Association.
“The type of physical activity one can do may be different, but there are still benefits.”
Whenever possible, people with chronic conditions should do at least 150 to 300 minutes of moderate aerobics per week or at least 75 to 150 minutes of vigorous aerobics per week. A few times a week, they should do strength and balance exercises to improve their ability to function well and prevent falls.
Tips for people with disabilities
For adults with disabilities, activity can improve physical and cognitive function, strength, and quality of life. The adult guidelines also apply to adults with disabilities.
Despite the amount of evidence for the effects of sedentary and active behaviors, the report said, we don’t know much about the outcomes among people from underserved and disabled neighborhoods.
It is “good to see the WHO advocating for this, but recognizing that physical activity is such an important marker of health and well-being could help embed its importance in society, not only medically, but also economically and culturally,” he said. Williams at the University of Exeter said.
Moving is, after all, he added, “what our skeletons were designed for.”
