Physical Activity Reccommendation

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Recommended levels of physical activity for children aged 5 - 17 years

Physical Activity Recommendations
WHO (2010)

May includes play, games, sports, transportation, household tasks, recreation, physical education, or planned exercise. In the context of family, school, and community activities. In order to improve cardiorespiratory and muscular fitness, bone health, and cardiovascular and metabolic health biomarkers. 1 World Health Organization (2010) Global recommendations on physical activity for health. 2

Accumulate at least 60 minutes of moderateto vigorous-intensity physical activity daily. Activity greater than 60 minutes- additional health benefits. Most of the daily physical activity should be aerobic. Aerobic - being activity which increases the body's demand for oxygen thereby resulting in a marked temporary increase in respiration and heart rate. 3 World Health Organization (2010) Global recommendations on physical activity for health.

Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone*, at least 3 times per week. *For this age group, bone-loading activities can be performed as part of playing games, running, turning or jumping.

4 World Health Organization (2010) Global recommendations on physical activity for health.

Recommended levels of physical activity for adults aged 18 - 64 years May includes leisure time physical activity (for example: walking, dancing, gardening, hiking, swimming), transportation (e.g. walking or cycling), occupational (i.e. work), household chores, play, games, sports or planned exercise In the context of daily, family, and community activities. In order to improve cardiorespiratory and muscular fitness, bone health, reduce the risk of NCDs and depression World Health Organization (2010) Global recommendations on physical activity for health. 5

At least 150 minutes of moderate-intensity aerobic physical activity throughout the week Or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week Or an equivalent combination of moderate- and vigorous-intensity activity. Aerobic activity should be performed in bouts of at least 10 minutes duration.

World Health Organization (2010) Global recommendations on physical activity for health.

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For additional health benefits,-moderateintensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorousintensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity. Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Abdominal external oblique

World Health Organization (2010) Global recommendations on physical activity for health.

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http://wserver.flc.losrios.edu/~willson/

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Recommended levels of physical activity for adults aged 65 and above Includes leisure time physical activity (for example: walking, dancing, gardening, hiking, swimming), transportation (e.g. walking or cycling), occupational (if the individual is still engaged in work), household chores, play, games, sports or planned exercise. In the context of daily, family, and community activities. In order to improve cardiorespiratory and muscular fitness, bone and functional health, reduce the risk of NCDs, depression and cognitive decline World Health Organization (2010) Global recommendations on physical activity for health.

WHO (2010)
At least 150 minutes of moderate-intensity aerobic physical activity or do at least 75 minutes of vigorousintensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorousintensity activity. Aerobic activity should be performed in bouts of at least 10 minutes duration. For additional health benefits - moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical...
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