Thursday , June 8 2023

At 6, 17, 45 and 65: what is the best physical activity depending on age


The benefits of physical activity are multiple. It is so important to include this habit from a very early age as it promotes growth and development, and can make people work and sleep better and reduce the risk of many chronic diseases. In addition, it creates spaces for teamwork, games and ultimately a healthier life.

The United States Department of Health has published a physical activity guide that provides information and guidance on the types and amount of exercise depending on the stage of a person's life: preschool age. school and teenager; adult elderly adult pregnancy and postpartum.

"Physical exercise is the vaccine of the 21st century. It has many benefits to human health. With the fact that it's a walk, jogging and sweating we already make a change in the body, "said the doctor Gabriel Lapman (MN 119066), a cardiologist and nephrologist of the model of the Caseros sanatorium, in dialogue with Infobae.

According to the World Health Organization (WHO), which warned that more than 80% of teenagers on a global scale are sedentary, children and young people aged between 5 and 17 need to invest, at least, 60 minutes a day in moderate to intense physical activities.

"Whenever we seek to find a wider and younger audience because of childhood obesity in the world, in a country like Argentina, if children do not exercise and choose sedentary life, their growth will be affected. healthy habits or habits for an active life, "he said. Lapman

Physical activity for preschool children

According to the survey, children under the age of 6 are going through periods of rapid growth and development, and therefore physical activity is so important at this age. It can improve growth and development as well as teach important traffic skills.

"In the smaller it is important that all forms of movement work: running, walking, swimming, climbing, throwing, etc. From the sports sector, it is important not to revolve in one sport but rather to experience different types and types of play," he said. Infobae Claudia Lescano, licensed in high performance and natural preparation.

Physical activity for school children and adolescents.

Childhood and adolescence are critical periods to develop traffic skills, learn healthy habits, and create a solid foundation for health and well-being for life. Similar to younger children, adults can play an important role in supporting positive relationships with physical activity and encouraging and supporting their children for daily activities.

For young people 6 to 17 years of age, physical activity of intense tension, bone strengthening and muscle strengthening are three important elements to be included three or more days a week.

In contrast to adults, young people usually do not develop chronic illness, but risk factors such as obesity, high levels of insulin and blood lipids and high blood pressure can develop in childhood and adolescence. Regular young people have a better chance of a healthy adulthood, reducing the likelihood of these risk factors occurring., both now and in the future.

Natural activity for adults

Adults need to move more and sit down less throughout the day. From this group, those who exercise moderate to severe physical activity will gain some health benefits.

To gain significant health benefits, Adults need to make at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) per week of moderate intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) one week of intense intensity aerobic physical activity or an equivalent combination of moderate and intense aerobic intensity activity. Preferably,An aerobic activity should be extended throughout the week.

"It is vital to understand that practicing any physical activity is to live surrounded by healthy habits, since it is a very important pillar and that should not be missed or malvivir," he commented Lapman

Adults too must perform moderate muscle enhancement activities or more that include all major muscle groups for two or more days a week, since these activities provide additional health benefits.

Regarding the type of physical activity, Lescano He said: "The important thing is that they do something during the week and are always accompanied by physical fitness and control." It is also necessary that those who do not exercise do not start four times a week, but rather that it is gradual. "

Physical activity for older adults

The benefits of regular physical activity appear throughout life and are essential for healthy aging. Adults over 65 years of age receive significant health benefits from regular exercise, even if they do not meet the basic guidelines. Elderly people who are physically active can participate more easily in day-to-day activities and have improved physical function (even if they are fragile). They are less likely to fall, and if they do, the risk of injury is lower.

Most of them elderly people They spend a lot of their day sitting, so the basic guidelines start similar to those of adults. For the elderly, multi-body physical activity is important. Multi-element physical activity combines aerobic exercise, muscle enhancement and balance exercises. All three aspects are important for this population, because older adults have a higher risk of falling and Power and balance are required to avoid falls.

Physical activity during pregnancy and during childbirth

Physical activity during pregnancy benefits the general health of the woman without increasing the risk of adverse pregnancy effects, such as premature delivery or premature pregnancy loss. Benefits include maintaining or increasing cardiopulmonary capacity, reducing the risk of excessive weight gain and gestational diabetes, and reducing the symptoms of postpartum depression.

"Pregnant women should not exceed 140 strokes when doing aerobic work, but it is more important that a pregnant woman who did not exercise any physical activity during pregnancy should also be supported by a health professional, always be authorized and recommended until the third quarter without overcoming the pulses, "he said Lescano.

Some evidence suggests that physical activity can reduce the risk of complications during pregnancy, such as pre-eclampsia, duration of work and postpartum rest, and the risk of cesarean section. On the other hand, most women who were active before getting pregnant can safely continue their activity level during pregnancy.

About postpartum, the physiotherapist sees it as an opportunity for the woman: "It is one of the best times, each is unique, has a lot to do with hormonal status, but it is one of the most beautiful moments to start a physical activity, always with the permission and registration of a professional. "

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