Individuals who engage in physical activity regularly increase not only the quality of life, as well as the average life expectancy.
Currently, physical inactivity and stress are the major causes of diseases in the world. Cases such as type 2 diabetes, hypertension and other diseases are aggravated by a sedentary lifestyle that has come in recent times.
To combat this problem, the pair of obesity as a consequence of bad eating habits and a life style that is less appropriate, the World Health Organization recommends the practice of physical activity daily, with duration and intensity variables, on the age of people.
WHAT IS PHYSICAL ACTIVITY?
It is considered physical activity to the set-a vast sports and activities that involve physical exercise you planned.
It is not considered, for example, that climb the stairs of the building where he lives to get the home physical activity, but if you think of climb this to haul 3 or 4 times in a row, with some physical effort, may already be considered to be physical activity, once that is intentionally repeated and regular basis.
PHYSICAL ACTIVITY IN DIFFERENT AGES
Not only genetic characteristics, as a factor of maturation of individuals, have influence on the physical capacity of the people. We cannot, therefore, require the same levels of effort and intensity for people of ages discrepant.
At the same time, physical activity is not the same as the physical preparation of an athlete, so the levels suggested are only basic levels of physical activity for the normal population that you want to have quality of life. These indicators have been tested and are promoted by sporting bodies and health institutions around the world.
CHILDREN AND YOUNG PEOPLE
Include a level of physical activity individual sports and collective, races and games (playful activities that involve locomotion) and the physical education in schools. As the main objectives of this physical activity include the health and capacity of cardiorespiratory, increase, and consolidation of bone density, increase metabolic of the muscular structures.
Thus, it is considered that for children and young people, a minimum of 60 minutes daily of intense physical activity is essential, striving for aerobic exercises, such as swim, jump, run, sports collective, and others.
ADULTS UP TO 65 YEARS
It is recommended to practice activities in family and/or friends, from racing, hiking, games and sports collectives. In certain cases, in which the distance to go to work is great, for example, this exercise also account for the time diary exercise.
In addition to improving the capacity cárdiorrespiratória, it is recommended practice of physical activity for muscle strengthening, combating stress and depression.In this way, 150 mínutos of aerobic activity daily moderate or 75 minutes of intense activity seem to be the recommendations ideal for obtaining good results.
FROM THE AGE OF 65
In this age and higher ages, the own domestic tasks are already considered physical activity, due to the effort you require for a body that is already weakened. Some studies indicate until this age, the physical activity is absolutely mandatory, under penalty of muscular atrophy, and decline in cardiovascular and cognitive.
At the same time, improving the ability to cardiorespiratory prevent many common diseases at this time, as well as improves the oxygenation of the brain, preventing depression and degenerative diseases.The balance and the prevention of osteoporosis, are still other factors to take into account when we approach the topic of physical activity in people age 65 and older.
The recommendations the level of time and intensity are the same as for adults, however, we must take into account the physical limitations and pathologies that may exist, and should always take into account that the high-intensity exercise for someone with 70 years is not the same as for someone else of 27.