According to the description of the World Health Organization (WHO) “physical activity is considered any bodily movement produced by skeletal muscles that requires energy expenditure” and apparently works as a “magic formula” to counteract diseases and this, because A sedentary lifestyle is one of the highest risk factors for global mortality. Data from this organization indicate that 6% of deaths worldwide are associated with physical inactivity, in addition to favoring breast and breast cancer. colon (21 – 25%), diabetes (27%) and the burden of ischemic heart disease (30%), among other pathologies.
While it is true to have physical activity on a regular basis contributes to a healthy lifestyle, it is necessary to clarify that there are differences between it, exercise and sport. Although the latter are a form of physical activity, this also includes situations such as play, work, housework, mobilizing in active means of transport (bicycle, skates), while exercise and sport have specific characteristics and requirements. aimed at achieving physical objectives (plan for their development, practice time, clothing, physical and motor skills, among others). Thus, it is important not only to try to have a regular physical activity with moderate intensity but also to have moments to exercise or play a sport, this will depend on the condition and requirements of each individual.
According to age, these are the recommendations suggested by the WHO to have an active and healthy life:
Between 5 and 17 years of age: at least one hour three times a week with games, recreational activities or initiation in some sports discipline. The intensity should be moderate to vigorous, preferably aerobic to help strengthen muscles and bones.
Between the ages of 18 and 64: at least 150 minutes a week at moderate intensity in recreational activities, walks or cycling or 75 minutes with vigorous activities such as the practice of some sport modality, with this it will be possible to improve cardiorespiratory and muscular functions, as well as bone health and the state of cheer up.
Over 65 years: 150 weekly minutes of moderate-intensity aerobic activities are recommended to improve cardiorespiratory and muscular function, bone and functional health, and mood, as well as to reduce cognitive decline.
The intensity of the activity depends on variables such as speed, the effort required and the time in which the activity is carried out. Thus, a moderate intensity demands the same magnitude of effort and the heart rate accelerates perceptibly; when it is vigorous, it requires a greater effort, the heart rate during its practice is higher and generates faster breathing.
Profits
The benefits provided by physical activity positively influence physiological, psychological and social aspects, through this practice you invest in your health. Also:
- Reduces the risk of cardiovascular diseases, diabetes and some types of cancer (breast, colon, lung).
- Helps fight overweight
- Contribute to your mental health
- Reduces the risk of osteoporosis and fractures, as it improves bone health
- It enhances sleep quality.