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 diseases and health problems, increasing energy levels or improving 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)
Controlling anxiety and depression
Promotes 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 exercises involving large muscle groups should be performed 2 or more days a week. ** Elderly people with reduced mobility should be physically active 3 or more days a week to improve balance and prevent falls.
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**.
