Exercise and health are two words that are directly related, since practicing exercise or physical activity is essential to keep the body and mind healthy.

From the World Health Organization (WHO) they explain that it has been shown that practicing physical activity on a regular basis can help prevent and control non-communicable diseases , such as, in this case, heart disease, stroke, diabetes and various types of cancer.

Likewise, physical exercise also helps prevent hypertension, maintain a healthy body weight and even improve mental health, quality of life and well-being.

At this point, the WHO ensures that, if the population were more active and included daily physical activity in their routine, up to 5 million deaths a year could be avoided. The truth is that a sedentary life is detrimental to health and can directly affect the well-being of any person.

Experts explain that the lack of movement can make us gain weight, lose muscle mass and muscle strength; but a sedentary life can also mean increased risk of depression and increased risk of mortality from noncommunicable diseases.

Therefore, it is indisputable that physical activity improves our general health . That is why it is recommended to practice physical exercise on a daily or weekly basis, depending on the physical activity chosen.

However, recommendations vary by age group. With the aim of avoiding diseases and reducing the risk of mortality through physical activity, below, we expose the amount of exercise that you should do according to your age, always following the guidelines established by the WHO .

Children and adolescents from 5 to 17 years old

Both children and adolescents should get at least 60 minutes of moderate to vigorous exercise each day. Among the activities that are most recommended in this age group are aerobic exercises, such as running or cycling.

In addition, the WHO recalls that children and adolescents should also incorporate exercises to strengthen bones and muscles at least 3 days a week , activities that can be practiced in a park, for example.

Experts stress that this age group should limit the time they spend on sedentary activities, such as screen time.

For children under the age of 5 , it is important to remember that they need to be physically active several times a day in a variety of ways, especially through interactive floor games.

In children who are not yet walking , at least 30 minutes in the prone position, better known as face down, could be included, which can be divided into the time they are awake.

Adults from 18 to 64 years

Adults ages 18 to 64 should get 150 minutes to 300 minutes of moderate-intensity aerobic physical activity a week.

This age group can also replace it with 75 to 150 minutes of intense aerobic physical activities, although the WHO recommends combining both rhythms.

On the other hand, they should also do muscle-strengthening activities that work all major muscle groups on two or more days a week.

Experts remind us that we must limit the time dedicated to sedentary activities, and that it is beneficial for healthy adults to try to increase their moderate to intense physical activity above the level recommended by the entity.

Adults 65 years or older

Those over 65, as long as they can, should follow the same physical activity guidelines that the WHO recommends for younger adults.

However, these people should include varied physical activities with various components as part of their weekly physical activity.

In this case, they should place special emphasis on functional balance and muscle strength training 3 days a week with the aim of improving functional capacity and preventing falls.

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