Exercise and physical activity improve health and prolong quality of life, in areas such as cardiovascular disease, incident hypertension, cancer, type 2 diabetes, mental health (reduction of symptoms of anxiety and depression ), cognitive health and sleep.
Physical activity also helps prevent falls and related injuries, as well as declines in bone health and functional capacity.
There are four main types of beneficial exercises:
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Cardiovascular
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Strengthening
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Flexibility activities
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Balancing activities.
According to WHO, older adults should perform at least 150 to 300 minutes of moderate-intensity aerobic physical activity, or at least 75 to 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate-intensity and vigorous-intensity activity throughout their lifetime. week.
Older adults should also perform moderate- or greater-intensity muscle-strengthening activities that engage all major muscle groups two or more days a week, as these provide additional health benefits.
The details of the WHO recommendations are Here.
Related reading: University of Sydney, WHO, Health Direct
