Physical activity recommendations for different age groups are essential for maintaining good health and optimal well-being throughout life, in a world where physical inactivity and lifestyle-related chronic diseases are on the rise. steadily increasing, it is crucial to promote the importance of regular exercise for individuals of all ages.
We’ll cover the different physical activity recommendations for children, teens, adults and older people, highlighting the specific benefits for each age group, the types of activities recommended and tips for incorporating these practices. in daily life.
By adopting these recommendations, we can help improve our quality of life and prevent various diseases, while promoting better health for future generations.
Children and teenagers
Children and adolescents get at least one hour of moderate to vigorous physical activity every day, this activity can take many forms, such as active games, organized sports, bike rides, dancing or recreational activities , it is necessary to vary the types of exercises to avoid monotony and to maintain the interest of children and adolescents in an active life.
It is not enough to practice one hour of physical activity to achieve good physical and mental health, encourage children to be active throughout the day, avoiding spending too much time in front of screens.
Children can be encouraged to walk or cycle to school, take the stairs instead of the elevator, or take active breaks during school hours.
Emphasize that physical activities are not only beneficial for physical health, but they are also beneficial for mental health, physical activity releases endorphins which provide a feeling of well-being and reduce stress and anxiety, it is essential to promote an active lifestyle in children and adolescents to enable them to develop good physical and mental health.
For adults, it is strongly recommended that you get at least 150 minutes of moderate to vigorous physical activity per week, spread over at least three days, this may include brisk walking, running, cycling, swimming or any other physical activity that increases the heart rate, practicing stretching exercises to increase flexibility and reduce the risk of injury.
Add muscle strengthening exercises to maintain strength and bone density, such as bodybuilding, gymnastics or yoga, it is advisable to vary physical activities to avoid boredom and maintain motivation, trying new ones activities like dancing, kickboxing or hiking.
Older people can derive many benefits from regular physical activity, which allows them to maintain their health and independence in old age. According to the recommendations, to benefit from the benefits of physical activity, it is advisable to do at least 150 minutes of moderate to vigorous activity each week, these minutes can be spread over at least three days.
Activities such as walking, swimming, tai chi or yoga can be beneficial for older people, adding muscle strengthening exercises to prevent the loss of muscle mass, which is often associated with aging.
These exercises can be done using light weights, resistance bands, or simply using body weight, practicing physical activity can also help seniors maintain their balance and coordination, which can help prevent falls and related injuries.
People with chronic diseases
People with chronic conditions can also benefit from regular physical activity, it is important to consult a doctor before starting an exercise program to determine which activities are safe for you, if you have heart disease, for example. For example, it is recommended that you exercise under medical supervision, this can allow your doctor to monitor your health and ensure that you are not taking unnecessary risks.
For people with diabetes, exercise can help control their blood sugar levels, but it’s important to monitor their blood sugar levels before and after exercise, find physical activities that are enjoyable for you so that you are more motivated to pursue them in the long term.
You may also consider working with a personal trainer or physical therapist to develop an exercise program that meets your particular needs. It is important to balance the benefits of physical activity against the potential risks to your health. and this can vary from person to person, depending on their current health and physical condition.
Physical activity is important at any age and can improve physical and mental health. By following physical activity recommendations tailored to each age group, you can maintain your health and well-being throughout your life.