In the previous post we mentioned the benefits of physical activity for health according to the World Health Organization (WHO) and explained that physical activity contributes to prevent non-communicable diseases (NCDs) such as cardiovascular diseases, cancer and diabetes.

Physical inactivity is one of the main risk factors for mortality worldwide. People who do not do enough physical exercise have a mortality risk between 20% and 30% higher than those who are active enough.

Worldwide, one in four adults does not have a sufficient level of physical activity and in the adolescent population more than 80% do not have an adequate level of activity, which is why WHO establishes the following recommendations for frequency of physical activity according to age range:

For children and adolescents from 5 to 17 years of age:

• Practice at least 60 minutes a day of moderate or intense physical activity.
• Durations greater than 60 minutes of physical activity provide even greater health benefits.
• This should include activities that strengthen the muscles and bones, at least three times a week.

For adults 18 to 64 years of age:

• Practice at least 150 minutes per week of moderate physical activity, or at least 75 minutes per week of intense physical activity, or an equivalent combination of moderate and intense activity.
• To obtain greater health benefits, adults must reach 300 minutes per week of moderate physical activity, or its equivalent.
• It is advisable to perform muscle strengthening activities 2 or more days a week and in such a way that large muscular groups are exercised.

For adults 65 years of age or older:

• Practice at least 150 minutes per week of moderate physical activity, or at least 75 minutes per week of intense physical activity, or an equivalent combination of moderate and intense activity.
• To obtain greater health benefits, these people must reach 300 minutes per week of moderate physical activity, or its equivalent.
• People with mobility problems should practice physical activity to improve their balance and prevent falls at least 3 days a week.
• It is advisable to perform muscle strengthening activities 2 or more days a week and in such a way that large muscular groups are exercised.

The intensity with which different forms of physical activity are practiced varies according to the people. In order to benefit cardiorespiratory health, all activities must be carried out in periods of at least 10 minutes.

Source: World Health Organization (2018). Physical activity.