Fitness Activities That Are Health Related

 What is physical activity?

According to the WHO, physical activity is any movement of the body produced by skeletal muscles that require the expenditure of energy. The term "physical activity" refers to any kind of movement, including during recreation, travel to and from places, or while working. Both moderate and vigorous physical activity contribute to better health. 

Popular physical activities include walking, cycling, roller skating, sports, outdoor activities, and games that suit all skill levels and are fun for everyone. 

Regular physical activity has been shown to help prevent and treat non-communicable diseases such as heart disease, stroke, diabetes, and some types of cancer. It also helps prevent hypertension, maintains normal body weight, and may improve mental health, quality of life, and well-being. 

What are the recommended levels of physical activity? 

Detailed information for different age groups and specific populations on the levels of physical activity needed to maintain good health is provided in the WHO guidelines and recommendations.

WHO recommends: 

During the day, infants (under one-year-old) are recommended to:

• engage in a variety of physical activities several times a day, in particular playing on the floor in interaction with an adult; the bigger, the better. If the child is not yet able to move independently, it is recommended that he spend at least 30 minutes a day in the prone position (at different times of the day during periods of wakefulness);

• do not stay in reduced mobility conditions for more than one hour at a time (for example, in cradles/strollers, child seats or carriers, and ergo backpacks).

• Spending time in front of a screen is not recommended. 

• During periods of limited mobility, it is recommended that the child communicate with an adult, for example, in the form of reading fairy tales and stories; And

• Have 14-17 hours (ages 0 to 3 months) or 12-16 hours (ages 4 to 11 months) of good quality sleep, including naps.

• engage in a total of at least 180 minutes a day of a variety of physical activity of any intensity, including moderate and vigorous physical activity; the bigger, the better;

• do not remain in reduced mobility for more than one hour at a time (for example, in cradles/strollers, child seats or carriers, and ergo backpacks) and do not remain in a sitting position for an extended period. 

• Sitting in front of a screen (for example, watching cartoons on TV or on portable devices, playing video games) is not recommended for children under 1 year of age. 

• Children under the age of 2 are advised not to sit in front of a screen for more than 1 hour a day; less is better. 

• During periods of limited mobility, it is recommended that the child communicate with an adult, for example, in the form of reading fairy tales and stories; And

• Have 11-14 hours of good quality sleep, including naps, with a consistent sleep-wake pattern.

• a total of at least 180 minutes a day of a variety of physical activities of any intensity, of which at least 60 minutes of moderate and vigorous-intensity; the bigger, the better;

• do not remain in an environment of limited mobility for more than one hour at a time (for example, in cradles/wheelchairs) and do not remain in a sitting position for an extended period. 

• It is recommended not to sit in front of the screen for more than 1 hour a day; less is better.

• During periods of limited mobility, it is recommended that the child communicate with an adult, for example, in the form of reading fairy tales and stories; And 

• Have 10-13 hours of good quality sleep, including naps if needed, with a consistent sleep-wake schedule.

• engage in physical activity of medium and high intensity for at least 60 minutes a day throughout the week, mainly with aerobic exercise.

• spend at least 3 times a week time for high-intensity aerobic physical activity, as well as those types of it that strengthen the musculoskeletal system.

• Limit time spent sitting or lying down, especially in front of a screen for recreational purposes.

• engage in at least 150-300 minutes of moderate-intensity aerobic physical activity per week ;

• or at least 75-150 minutes of vigorous-intensity aerobic physical activity per week; or devote time to a similarly demanding combination of moderate to vigorous physical activity during the week;

• as well as twice a week or more often to spend time in physical activity of medium or high intensity, aimed at developing muscle strength in all major muscle groups, as this brings additional health benefits;

• you can increase the time devoted to moderate-intensity aerobic physical activity to more than 300 minutes,
  engage in more than 150 minutes of high-intensity aerobic physical activity per week; or make time for a similarly demanding combination of moderate- to vigorous-intensity physical activity during the week, as this provides additional health benefits;

• time spent sitting or lying down should be limited. Replacing sitting or lying down with physical activity of any intensity (including low intensity) benefits health; And

• To reduce the harmful health effects of a largely sedentary lifestyle, all adults and older people should strive to exceed the recommended levels of moderate to vigorous physical activity.

• the same as for adults of the previous category; as well as

• As part of their weekly physical activity, older people are encouraged to spend 3 times a week or more time in a variety of multi-component physical activity, which focuses on functional balance training and moderate-to-high intensity strength training, to increase functionality and prevent falls