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During a pandemic, it is difficult for us to effectively take care of the appropriate dose of physical activity. A sedentary lifestyle, restrictions that prevent normal functioning make us lack strength and willingness to exercise regularly. Meanwhile, WHO encourages us to get off the couch. How much time should we devote to physical activity?
- Children should spend at least 60 minutes actively a day, healthy adults from 150 to 300 minutes a week. These are new WHO recommendations
- During an epidemic, it is especially difficult to take care of physical activity. The motivation may be that research confirms that obesity and overweight are a risk factor for severe COVID-19
- The recommendations also include recommendations for people over 65, with chronic diseases and disabilities
- You can find more up-to-date information on the TvoiLokony home page
New WHO Recommendations on Physical Activity
New WHO recommendations related to physical activity have been published at a time as the whole world is struggling with the increased number of coronavirus infections. There are new restrictions, partial lockdowns, prohibitions and orders that disorganize our lives. WHO recommendations are not accidental – more and more studies link obesity and overweight with an increased risk of severe COVID-19. When we are locked up at home, cut off from friends, family, hobbies and pastimes, it is difficult for us to “force” ourselves to exercise regularly.
In previous recommendations, the WHO recommended 150 minutes of moderate exercise or 75 minutes of vigorous activity per week. These were guidelines for people aged 18 to 64. The new WHO recommendations also took into account chronically ill and disabled people.
«Physical activity is essential to health and well-being – it can prolong life. Every move counts, especially now as we deal with constraints caused by the COVID-19 pandemic. We all have to move every day »said WHO Director General Dr. Tedros Adhanom Ghebreyesus in a press release.
See also: How to safely play sports to avoid contracting the coronavirus?
A way to increase physical activity
According to WHO representatives, doing any physical exercise is better than no exercise. You can start slowly, increasing in intensity, frequency and duration over time.
According to the new recommendations, adolescents under the age of 18 need at least 60 minutes of moderate to vigorous exercise every day. Exercise should be mainly aerobic, e.g. running, cycling (these sports can be safely practiced even in a pandemic). It is also important to strengthen muscles and bones.
Younger children may associate exercise with fun. Dancing, rollerblading, roller skating, cycling, running after the ball – these activities can appeal to children and teenagers. “Enjoyable, uncompetitive physical activity can help children develop confidence, skills and the joy of being active for the rest of their lives,” explained Dr. Stephanie Walsh, medical director of Child Wellness at Children’s Healthcare of Atlanta, to CNN.
For adults (18-64 years), WHO recommends at least 150-300 minutes of moderate physical activity or 75 to 100 minutes of vigorous exercise per week. Exercise to strengthen all muscles should be done at least twice a week. The same guidelines also apply to the elderly, as long as their health allows them to do so. Regular physical activity reduces the risk of high blood pressure, heart disease, cancer, type 2 diabetes and premature death.
For people over 65, including people with disabilities or chronic diseases, remember that the possible benefits of exercise must be weighed against potential health risks. «People should be careful, depending on their underlying medical conditions. Consult your physician before undertaking any physical activity, »said Dr. Richard Marottoli, physician and professor of medicine at the Yale School of Medicine in Connecticut.
For people with a physical or intellectual disability, the guidelines for non-disabled children apply. Exercise can be especially beneficial for people with cognitive impairments.
The WHO report also distinguishes pregnant and postpartum women. Unless otherwise contraindicated, they should perform at least 150 minutes of moderate aerobic, strengthening, and stretching exercise a week.
Any physical activity is better than nothing. During an epidemic, we should especially take care of our physical health.
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