Physical activity plays an important role in maintaining health, well-being and quality of life. People who engage in physical activity improve their health while increasing their life expectancy.
Benefits of physical activity
Physical activity helps, among other things:
• prevent chronic diseases such as cancer, type 2 diabetes and heart disease;
• improve attention, concentration and other brain functions;
• maintain good mental health;
• improve sleep;
• reduce stress;
• to reduce smoking.
Doing regular physical activity is therefore an effective way to prevent many health risks, at any age. xshopkr.com
Among adults and seniors, regular physical activity:
• slows the development of atherosclerosis, a degenerative blood vessel disease;
• decreases the risk of complications after a heart attack;
• delays the possible onset of hypertension (high blood pressure);
• helps reduce symptoms of arthritis;
• increases bone strength;
• promotes the maintenance of good muscle mass;
• develops the sense of balance, which reduces the risk of falls and helps prevent fractures;
• helps to stay independent longer.
Recommendations for physical activity, by age Children from 0 to 5 years old
Young children should be active as often as possible in order to grow and develop well.
• Babies under 1 should move several times a day, especially with interactive floor play.
• Children 1-5 years old should be active for at least 3 hours a day. They should develop their motor skills by participating in games and activities of varying intensity. These games and activities can take place indoors or outdoors and in various environments, for example in water or on the ground.
The older children get, the more they need to take part in sustained or effortful play. Participation in these games and activities should increase gradually, reaching at least 1 hour per day by age 5.
Examples of recommended activities
Children under 2 and a half years old
• crawling and rolling on the ground;
• choose for themselves among age-appropriate objects and toys placed around them;
• self-repeating pre-walking movements, such as standing up or balancing.
It is important that the baby or child can engage in these activities in a safe environment.
Children from 2 and a half to 5 years old
• ride a tricycle or bicycle;
• playing in fixed play structures in a park;
• walking or running on different surfaces that are more or less inclined;
• to climb;
• playing ball with feet and hands;
• to dance.
Children from 5 to 12 years old and teenagers from 12 to 17 years old
Children and teens should get at least 1 hour of moderate- to vigorous-intensity physical activity every day. At least 3 times a week, they should include activities that strengthen muscles and bones.
The more active children and adolescents are, the more they feel the benefits.
Adults and seniors
Each week, adults and seniors should get at least 2.5 hours of moderate-to-vigorous intensity physical activity. To health full in sexual and use xshopkr.com Physical activity sessions should last at least 10 minutes. At least twice a week, they should include activities aimed at strengthening muscles and bones, especially those in the thighs and legs.
The more a person is active, the more he feels the benefits.
Seniors with reduced mobility
Seniors with reduced mobility should do a variety of physical activities to improve their balance and prevent falls. For instance :
• aqua fitness;
• strength exercises, which can be done even while sitting;
• exercises with elastic bands or balls.
Tips for being active
Getting started in physical activity is easier than you think. Start with low-intensity activities, then gradually increase your level of physical exertion. The important thing is to incorporate movement into your everyday life. To achieve this, you can for example:
• register for courses or activities that are given according to a specific schedule;
• practice a sport;
• incorporate physical activity into your leisure time or travel, such as walking or cycling.