Physical activity and human health
Physical activity is an essential element in promoting human health and improving the quality of life, as it contributes to the Prevention of many chronic diseases, and enhances the ability to carry out daily activities effectively and actively. The International Health Organization aims to spread awareness about the importance of physical activity, by offering initiatives and programs that encourage the adoption of a healthy lifestyle.
The benefits of physical activity
- Prevention of chronic diseases: regular physical activity contributes to reducing the risk of heart disease, strokes, type II diabetes, hypertension.
- Improve mental health: physical activity enhances levels of psychological well-being and helps relieve stress and anxiety, which promotes a sense of psychological well-being.
- Cognitive health support: physical activity helps strengthen brain function, reduces the likelihood of developing cognitive disorders with age.
Universal recommendations for physical activity
- Children and adolescents (5-17 years): it is recommended to practice at least 60 Minutes a day of physical activity to varying degrees, which promotes muscle and bone health.
- Adults (18-64 years old): it is recommended to do 150 minutes of moderate physical activity per week, including muscle strengthening exercises twice a week.
- Elderly people (65 years and older): the same recommendations as adults with the addition of balance exercises to maintain flexibility and prevent falls.
Recommendations for health cases
- For people with chronic diseases: moderate physical activity is possible as directed by the Attending Physician.
- For people with special needs: it is recommended to use supporting tools that facilitate the practice of physical activities.
Types of physical activities and their health benefits
Aerobic (aerobic)exercises
Aerobic exercises such as brisk walking, running and cycling are good for the health of the heart and lungs, as well as enhance blood circulation and increase the body’s efficiency in using oxygen.
Strength exercises and muscle building
Strength training helps improve muscle and bone health, promotes metabolism, which contributes to maintaining a healthy weight and reducing the risk of injuries.
Balance and flexibility exercises
Balance and flexibility exercises enhance the body‘s ability to stay stable and reduce the chances of falls and injuries, especially in the elderly.
Safety guidelines and injury prevention
1. Instructions for beginners
- Start slowly: how to start with simple exercises and gradually increase the intensity, adapting to personal fitness.
- Warm-up and cool-down: the importance of warm-up before exercise and cool-down after, with examples of specific exercises.
2. Guidance for people with chronic health conditions
- Consultation of specialists: confirmation of the need to consult a doctor and adjust the exercises in accordance with the state of Health.
- Attention to warning signals: what to do when you feel pain or fatigue during exercise.
3. Use the appropriate equipment
- Clothes and shoes: the importance of wearing the right clothes and shoes according to the type of exercise.
- Proper techniques: tips on correct posture when performing exercises to reduce injuries.
Integrate physical activity into everyday life
1. Simple exercises that can be combined daily
- On the go: such as cycling or walking instead of using a car or transport.
- At home or in the office: simple exercises that can be performed while working, such as stretching or sitting and standing.
2. Ideas for stimulating physical activity
- Exercising with friends: the importance of group support in promoting commitment to physical activity.
- Set realistic goals: the importance of setting small goals and gradually increasing them to build a lasting habit.
Mental health and physical activity
1. How physical activity promotes mental health
- The effect of exercise on mood: how sport can boost self-confidence and reduce anxiety and depression through the release of happiness hormones.
- Dealing with stress: tips on useful exercises to get rid of stress, such as running or meditation.
2. Physical activity as a supportive therapy
- Recommendations for psychopaths: how to use physical activity as part of treatment programs for people with mental disorders.
Additional resources and useful applications
1. Tools and applications to enhance physical activity
- Links to fitness apps that provide exercise schedules, count calories, and allow daily activity tracking.
- Tips for using wearable devices (wearables) to monitor exercises and adjust performance.
2. Educational materials from the International Health Organization
- Videos, publications, and guides about physical activity, with direct links to download or watch via the site.
Following these health guidelines contributes to building stronger and healthier communities. We believe that health is a fundamental right, and we strive to spread awareness and support healthy practices to improve the quality of life for all. For more information and guidance, please follow our continuous updates.