During the covid-19 outbreak Staying healthy while at home: physical activity
During the covid-19 outbreak Staying healthy while at home: physical activity
The COVID-19 pandemic means that many of us are staying at home and sitting still more than ever. It’s hard for many people to get as much exercise as they normally would. It’s even harder for people who aren’t usually physically active to exercise.
However, at times like these, it is important for people of all ages and abilities to stay as active as possible. The WHO’s “Stay Active” campaign is designed to help you do just that, while having some fun.
Remember: taking a break from sitting and doing 3-4 minutes of low-intensity physical activity, such as walking or stretching, will help to soothe your muscles and improve circulation and muscle activity.
Regular physical activity is good for your physical and mental health, can lower high blood pressure, help control weight and reduce the risk of heart disease, stroke, type II diabetes and various cancers - all of which increase susceptibility to COVID-19.
Regular physical activity also builds bone and muscle strength, and improves balance, flexibility and fitness. In older adults, activities that improve balance can help prevent falls and injuries.
Regular physical activity helps to have a daily routine and serves as a way to stay connected with family and friends. It also benefits our mental health - reducing the risk of developing depression and cognitive decline and delaying the onset of dementia, while improving overall well-being.
What is the recommended level of physical activity for each age group?
WHO has recommendations for how physically active people should be at all ages to benefit their health and well-being.
Infants under 1 year
All infants should be physically active several times a day.
For those infants who are not yet physically mobile, be in a prone position for at least 30 minutes per day (prone time), as floor play can be done anytime throughout the day when the infant is awake.
Children under 5 years of age
All children should do at least 180 minutes of all types of physical activity of any intensity each day.
Children 3-4 years of age should do at least 60 minutes of moderate to vigorous intensity physical activity during this time.
Children and adolescents 5-17 years of age
All children and adolescents should do at least 60 minutes of moderate to vigorous intensity physical activity each day.
This includes activities that build muscle and bone strength at least 3 days per week.
Doing more than 60 minutes of physical activity per day will provide additional health benefits.
Adults over 18 years of age
All adults should do at least 150 minutes of moderate-intensity physical activity in a week or at least 75 minutes of vigorous-intensity physical activity in a week.
For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week or equivalent.
To improve and maintain musculoskeletal health, muscle-strengthening activities involving major muscle groups should be done 2 or more days per week.
In addition, older adults with limited mobility should do physical activity to enhance balance and prevent falls 3 or more days per week.
