Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info
The World Health Organization has recently released some physical activity guidelines for different groups of people, with certain workout and exercise routines they should adopt. These recommendations are especially useful because they were made according to each group’s skills and needs.
The WHO’s recommendations start with the premise that everybody should practice some exercise at least 150 minutes each week. Whether it’s moderate or vigorous, physical activity is a necessity and should be present in everyone’s life, as it benefits both the body and mind.
Every movement counts, which is why the best day to start is today. You should choose a physical activity that you like and add some sessions to your routine, preferably three times a week. In order to make the best of them and prevent injuries or unnecessary muscle pains, you should follow these WHO recommendations according to your age and physical condition.
Being physically active is critical for health and well-being — it can help add years to life and life to years," said WHO Director-General Dr. Tedros Adhanom Ghebreyesus.
If you're under 17...
…you need at least 60 minutes of moderate-to-vigorous exercise each day, according to the WHO's new recommendations. You need to do activities that strengthen muscles and bones, such as jogging, swimming, or biking.
As children and teenagers always usually prefer activities with friends, you can join any team sports practice, like soccer, basket, and volleyball. If you're a fan of roller skating, that’s an excellent option too. If you like music, you can listen to your favorite playlist while exercising! Fitness apps can suggest you some workout exercises, but be aware to set them up with your real age, height, and weight.
If you’re an adult...
…take into account that the WHO advises at least 150 to 300 minutes of moderate aerobic activity, or a minimum of 75 to 150 minutes of vigorous aerobic exercise per week to adults under 64. This routine can help reduce the risk of early death, heart disease, hypertension, cancer, and type 2 diabetes. If you’re 65 or older, you should do at least 150 to 300 minutes of moderate-intensity exercise or 75 or 150 minutes of vigorous aerobic exercise throughout the week.
In all cases, adults should do exercises that involve all muscles with movements that help to work on their balance, strength, or flexibility. Those can help prevent falls and related injuries, as well as declines in bone health and ability. If possible, try to prioritize outdoor activities. A walking routine, for example, has additional benefits, like higher sun exposure, which will help you increase your vitamin D levels, an important element in your immune system.
If you’re pregnant...
…you’re going through a lot of changes in your body. The WHO always recommends pregnant people to do some daily exercises. If you don't have underlying conditions or other health problems, you should get at least 150 minutes of moderate aerobic and strengthening activities each week. And every day, do some gentle, stretching movements that’ll help you to stay agile while your baby grows in your belly.
Exercising will help you stay in the advised weight level for your situation, and it’ll improve your mood as well. However, always do it carefully: remember to stay hydrated and, if you feel any abnormal signs, take it as an alert and stop working out. In this case, you should talk to your doctor in order to find better exercising options.
If you’ve chronic conditions...
…a healthy lifestyle is still possible, stressed the WHO’s report As much as you’re able, you should do at least 150 to 300 minutes of moderate aerobics per week or at least 75 to 150 minutes of vigorous aerobics weekly. A few times per week, do some strengthening and balance exercises to enhance your regular abilities and prevent falls.
Talk to your doctor in order to find out which exercises suit your condition best and involve no risks for your mind and body. Remember that any type of physical activity is one further step towards a better quality of life. Additionally, always accompany these workout sessions with a healthy diet and good quality sleep!