Exercise is a miraculous cure, but we always neglected it as our essential dose. That’s why our health is now facing consequences.
There is strong scientific evidence that whatever your age, gender, or health condition. Exercise helps to be a physically active, healthier, and happier life.
People who do daily exercise have a lower risk of developing different kinds of health conditions. Such as diabetes, stroke, cancers, and heart diseases.
Health Benefits of Exercise
According to researches, there are very overwhelming pieces of evidence. If you want to live a fulfilling and healthy life into old age then exercise is very essential.
According to medically proven data as published on NHS UK on 11 June 2018. Regular exercise and physical activity reduce many risk factors such as:
- More than 50 percent lower risk of diabetes
- 30% lower risk of cardiovascular issues like stroke and heart disease
- More than 50% lower risk of different type of cancers like breast cancer
- Colon cancer risk reduced up to 50%
- Osteoarthritis lower to 83%
- Hip fracture risk lowers up to 68%
- Depression lowers up to 30%
- Dementi lowers till 30%
How Much Exercise do you Need?
Exercise or any kind of physical activity is very important for our health. But how much exercise you should do depends on your age and physical conditions.
Adults (18-64 years)
Healthy adults need to do at least 30 minutes of aerobic physical activity of a moderate level. Or 60 minutes each week of a vigorous level. Every week being active for more than 5 hours provide more benefits.
Adults should also add strengthening activity in their exercise, such as push-ups weight lifting at least 3 days a week.
Children and adolescents (6-17 years)
Adolescents and children need to do a minimum of 60 minutes or more of exercise daily. These 60 minutes can be moderate or vigorous.
This exercise should include aerobic and strength exercises. Like jumping, running, climbing, etc.
How Much Physical Activity Should You Get During the COVID-19 Pandemic?
Ass all we know that exercise and physical activity is very important for our health. Even during this pandemic, we need to be physically active. As published in the US Today on Nov 26, 2020.
As WHO said, we should limit our time of sitting and should take every chance to get moving. Even if it is very little.
Releasing a guideline for people on Wednesday they said that every little movement counts as people combating pandemic lifestyle. WHO advised:
- Adults should do 150 to 300 minutes of moderate to vigorous physical activity. In older and adults with chronic diseases or conditions and disabilities includes.
- Children can spend 60 minutes daily moderate to vigorous physical activity
More than 5 million deaths can be averted if people stay more active, said WHO.
Exercise or physical activity is very important for our health. It can extend our life and add happiness to our life.
Exercise for Children During the Pandemic
According to Who children should do a minimum of 60 minutes a day of moderate to vigorous exercise.
which should include aerobic activity along with muscle and bone-strengthening exercise.
Exercise for Healthy Adults ages 18 to 64 During the Pandemic
The adults’ ages between 18 to 64 should do at least 2 to 5 hours a week exercise of moderate intensity,
and aerobic activity or 75 to 150 minutes of high intensity aerobic or muscle-strengthening exercise.
Exercise for Healthy Adults ages 65 and over During Pandemic
Same as adults between 18 to 64. Adding at least 3 days a week of balance and strength exercise can help prevent falls.
Exercise for Pregnant and Postpartum Woman During the Pandemic
Postpartum women and pregnant women should do at least 150 to 200 minutes of exercise per week. Low to moderate-intensity aerobic exercise after consulting their doctor or health care provider.
Exercise for People with Chronic Conditions or Disabilities during the Pandemic
People with a chronic condition or disability had the same routine as other people
Exercise is Really Helpful
According to WHO, more than 80% of adults and adolescents did not get enough exercise and physical activity.
Heart diseases cancer and diabetes can be control through regular exercise. These guidelines show how important is an exercise for our bodies, minds, and heart.
This pandemic is the main cause of obesity in the community. Which can be reduced by adopting any healthy diet plan along with regular exercise.