New Delhi: Physical activity is necessary to keep yourself healthy. The fitter we are, the better immunity we have – which is especially important in times of the COVID-19 pandemic.
Physical activity contributes to the prevention and management of non-communicable diseases such as heart disease, cancer and diabetes. It also enhances our thinking, learning and judgment skills.
According to the World Health Organization (WHO), five million deaths a year could have been avoided if the global population had been more active. It further states that more than 80% of the world’s adolescent population is not sufficiently physically active.
physical activity by age
The WHO describes how much physical activity each age group needs to stay healthy.
Children and adolescents aged 5-17
This age group should aim for at least 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical activity throughout the week. They should include vigorous-intensity aerobic activities, as well as those that strengthen muscles and bones, at least 3 days a week.
adults aged 18-64 years
This age group should do at least 150-300 minutes of moderate-intensity aerobic physical activity or at least 75-150 minutes of vigorous-intensity aerobic physical activity; Or an equal combination of moderate- and vigorous-intensity activity throughout the week. This number can be increased depending on your personal health goals.
In addition, they should also do moderate or high intensity muscle-strengthening activities involving all major muscle groups on 2 or more days a week, as these provide additional health benefits.
adults 65 years of age and over
This age group should get the same amount of exercise as an average adult. As part of their weekly physical activity, older adults should do a variety of multi-component physical activity that enhance functional ability and prevent falls, functional balance and strength training at moderate or high intensity on 3 or more days a week Emphasizes.
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