Therefore, the new guidelines set by the WHO increase the recommended time of moderate aerobic physical activity from 150 minutes per week to 300 in adults ages 18 to 64, including people with chronic conditions or disabilities. Specifically, it points out “that, in order to obtain even greater health benefits, adults in this age group increase up to 300 minutes per week of moderate aerobic physical activity, or up to 150 minutes per week of intense aerobic physical activity.” , or an equivalent combination of moderate and vigorous activity.

In the case of the children and adolescents (5 to 17 years old), recommends at least 60 minutes a day of physical activity of moderate to vigorous intensity, although it highlights that if more time is dedicated to exercise the health benefits will be greater.

WHO statistics reveal that “one in four adults and four in five adolescents do not do enough physical activity.” And he emphasizes that “regular physical activity is essential to prevent and help manage heart disease, type 2 diabetes and cancer, as well as to reduce symptoms of depression and anxiety, reduce cognitive decline, improve memory and enhance brain health.

The WHO recommendations go further and extend to pregnant women who are encouraged to exercise during pregnancy and also after childbirth. It also highlights its valuable benefits for the health of the People with disabilities and advises older adults (65 years or older) that add activities aimed at strengthening balance and coordination, as well as strengthening muscles, “to help prevent falls and improve health.”

“Physical activity is essential for health and well-being, as it can help add years to life and life to years,” said WHO Director-General Dr. Tedros Adhanom Ghebreyesus. «Every move counts, especially now that we are facing the limitations derived from the COVID-19 pandemic. “We must all move every day, safely and creatively.”

Type of exercise according to age group

“All physical activity is beneficial and can be done as part of work, sport and leisure or transport, but also dancing, playing and daily household tasks, such as gardening and cleaning,” reaffirms the WHO. Nevertheless, The type of exercise performed must be in accordance with the age of the person practicing it.. In this sense, the World Health Organization distinguishes several groups:

Youth (5 to 17 years old)

For children and young people in this age group, physical activity should consist, according to the WHO, of games, sports, travel, recreational activities, physical education or planned exercises, in the context of family, school or community activities. . Regarding time, he recommends:

– A minimum of 60 minutes daily of moderate to vigorous intensity physical activity, although for a longer time it will provide an even greater benefit to health.

– Daily physical activity should be, for the most part, aerobics. It would be advisable to incorporate, at least three times a week, vigorous activities that strengthen, in particular, the muscles and bones.

Adults (18 to 64 years)

In this age group, recreational or leisure activities, walking or cycling, occupational activities (i.e. work), housework, games, sports or scheduled exercises in the context of daily, family and community activities are advised. .

– Adults between 18 and 64 years old should do at least 150 minutes of moderate-intensity aerobic physical activity per week.either 75 minutes of vigorous aerobic physical activity each week, or an equivalent combination of moderate and vigorous activities.

– However, in order to obtain even greater health benefits, the WHO increases the recommended time for adults in this age group to 300 minutes per week practicing moderate aerobic physical activityor up to 150 minutes per week of vigorous aerobic physical activity, or an equivalent combination of moderate and vigorous activity.

– Aerobic activity will be practiced in sessions lasting at least 10 minutes.

Older adults (65 years and older)

Physical activity for people over 65 years of age should consist of recreational or leisure activities, walking or cycling, occupational activities (when the person is still working), household chores, games, sports or scheduled exercises in the context of daily, family and community activities.

– In this case, About 150 minutes per week should be spent doing moderate aerobic physical activities., or some type of vigorous aerobic physical activity for 75 minutes, or an equivalent combination of moderate and vigorous activities. Of the same, in sessions of at least 10 minutes.

– Although also in this age group, the WHO recommends increasing this time to 300 minutes per week in the case of moderate aerobic physical activity, or 150 minutes per week of vigorous aerobic physical activity, or an equivalent combination of moderate and vigorous activity.

– Adults in this age group with reduced mobility must perform physical activities to improve your balance and prevent fallsthree days or more a week.

– It would be advisable to carry out activities that strengthen the main muscle groups two or more days a week.

– When older adults cannot perform the recommended physical activity due to their health status, they should remain physically active to the extent permitted by their condition.