The World Health Organization has issued, at a time when a large number of people have limited their activities due to the coronavirus epidemic, clear instructions for exercise in relation to age or social group to which a person belongs.
The previous WHO recommendations for people aged 18 to 64 were to do at least 150 minutes of moderate exercise or at least 75 minutes of vigorous exercise every week, and the advice applies to healthy people.
The new recommendations now include people living with chronic conditions or disabilities, writes CNN, and broadcasts "24 sata".
“Being physically active is crucial to health and well-being – it can help you add years to your life and live your years. Every move is important, especially now that we are with the restrictions of the covid-19 pandemic. We all need to move every day - safely and creatively," said WHO Director-General Dr Tedros Adhanom Ghebreyesus.
There are some general tips: engaging in some physical activity, no matter what it is, is better than none at all. You can start small and slow and increase the frequency, intensity and duration over time. You can strengthen your muscles at home or at the gym (when it's safe). And physical activity is good for our hearts, bodies and minds.
Children and teenagers
According to the new recommendations, at least 17 minutes of moderate to vigorous physical activity every day is enough for children up to the age of 60. Activities should be mostly aerobic, such as running or cycling. Activities that strengthen muscles and bones are also necessary.
In order for children to be more active, they should see their activities as fun, said Dr. Stefani Walsh, medical director of Children's Wellness at Children's Health Care in Atlanta. If you're working on this with your kids, try using the word 'exercise' when they go outside or play. If your child finds walking boring, make it more enjoyable by organizing a 'scavenger hunt' or playing spy.
Adolescents can listen to music or use fitness apps while exercising.
"Teenagers always report that they like to engage in physical activity to: 1) be with their friends 2) have fun 3) learn something new," said Craig A. Williams, professor of child physiology and health at the University of Exeter in England.
Young people are more directly exposed to mental health problems than to chronic heart or metabolic conditions. Enjoyable, non-competitive activities can help children develop the confidence, ability and enjoyment "to be active for the rest of their lives," Walsh said, adding that it affects their self-esteem, mood and academic performance.
Adults
For adults up to 64 years of age, who have at least 150 to 300 minutes of moderate aerobic activity or at least 75 to 150 minutes of vigorous aerobic exercise per week, this reduces the risk of early death, heart disease, hypertension, cancer and type 2 diabetes, the WHO emphasizes.
The guidelines also recommend that older adults age 65 and older get at least 150 to 300 minutes of moderate-intensity exercise or 75 or 150 minutes of vigorous aerobic exercise per week.
Exercises that strengthen all muscles should be done at least twice a week. The same guidelines apply to older adults as much as they can, but balance and strength training should be prioritized several days a week. This can help prevent falls and related injuries, as well as reduced bone health and ability.
Work and home commitments, health conditions and isolation can interfere with achieving activity goals, said Adnan Kureshi, PhD, professor of neurology at the Zenat Kureshi Stroke Institute and the University of Missouri-Columbia.
There are also many opportunities for indoor family activities, such as aerobics and ping-pong.
Several steps can increase your willingness to exercise:
- Understand how physical activity can improve the quality of your life.
- Connect the activity with another passion such as interacting with people, nature or technology.
- Quantify time spent and distance traveled.
- Include activities in a regular planned routine.
- Consider barriers to achieving goals and find strategies to overcome barriers in healthcare professionals.
- Record the results you have achieved.
Pregnant women
Staying active during and after pregnancy has benefits for both mother and baby, including a reduced risk of gestational diabetes, birth complications and postpartum depression.
If pregnant and postpartum women do not have health conditions or complications, the WHO states, they should get at least 150 minutes of moderate aerobic and strengthening activity each week. Stretching can be beneficial and soothing.
However, pregnant women should ensure hydration, avoid physically risky activities, and be aware of any warning signs that would warn them to stop. These include dizziness, painful contractions or vaginal bleeding.
People with chronic diseases
A healthy lifestyle is still possible even if you have chronic conditions, the WHO emphasizes.
“Some people with chronic conditions have challenges doing some of the recommended types and amounts of physical activity and may avoid physical activity because of concerns about risk. The type of physical activity someone can do may be different, but there are still benefits," said Regina Davis, associate executive director of public health policy and practice for the American Public Health Association.
Among individuals with diseases such as cancer and heart disease, physical activity can reduce the risk of early death, disease progression, and poor quality of life. As much as they are able, people with chronic diseases should do at least 150 to 300 minutes of moderate aerobic activity per week or at least 75 to 150 minutes of vigorous aerobic activity per week. They should do strengthening and balance exercises several times a week to improve their ability to function well and prevent falls.
Persons with disabilities
For children with physical or intellectual disabilities, the main guidelines for children without disabilities apply – if the benefits outweigh any possible risks, according to their pediatrician or disability specialist. Activity can be especially beneficial for those with conditions that impair cognitive function, such as attention deficit/hyperactivity disorder.
For adults with disabilities, activity can improve physical and cognitive function, strength and quality of life. Advice for adults also applies to adults with disabilities.
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