The frequency, duration, intensity and type of sport practised vary throughout life. But one thing’s for sure: it’s indispensable at any age. The health benefits of physical exercise are numerous: weight control, combating certain illnesses and health problems, increasing energy levels and improving the quality of life. improved sleep. To keep you active, the WHO has drawn up a list of recommendations for each age group, indicating the best types of sport to play.
FROM 5 TO 17 YEARS
Recommendation:
Aerobic exercise mostly through games, sports and movement (walking or cycling).
Activities that strengthen muscles and bones, at least 3 times a week, with vigorous intensity.
The benefits of exercise at these ages:
Development of bones, muscles and joints
Healthy cardiovascular system (heart and lungs)
Development of neuromuscular awareness (coordination and control of movements)
Control of anxiety and depression
Aids social development and self-esteem.
AGE 18 TO 64
Recommendation: Aerobic and muscle-strengthening exercise involving large muscle groups, should be performed 2 or more days a week. All types of sport, walking and household chores that get the body moving are encouraged at this stage.
The benefits of exercise at these ages:
Improved cardiorespiratory and muscular fitness
Improved bone health
Reduced risk of death from coronary heart disease, hypertension, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression
Reduced risk of hip or vertebral fractures
Weight maintenance.
65 YEARS AND OVER
Recommendation:Aerobic and muscle-strengthening exercise, involving large muscle groups, should be performed 2 or more days a week. ** Seniors with reduced mobility should engage in physical activity to improve balance and prevent falls, 3 or more days a week.
The benefits of exercise at these ages:
Reduced risk of death from coronary heart disease, hypertension, stroke, type 2 diabetes, colon and breast cancer.
Improved cardiorespiratory and muscular fitness
Improved prevention of cardiovascular disease and type 2 diabetes
Increased bone mass
Improved functional health
Reduced risk of falls
Improved cognitive functions.
** Source: WHO**.
