Physical activity can be defined as all the energy expenditure produced by the skeletal muscles (locomotor system) that exceeds the expenditure produced by the basal metabolism, i.e. energy necessary to keep the body functioning, while guaranteeing the minimum vital functions to live.

Although sport is a physical activity that meets this definition, thephysical activity integrated into the activities of daily living (at work, at home, in transporte, leisure time) has more impact in terms of sedentary prevention and any other pathologies that may arise from physical inactivity (cardiovascular disease, obesity, type 2 diabetes, dyslipidemia, hypertension and others).

What are the benefits of physical activity?

  • Improves strength, mobility, flexibility and cardiovascular endurance.

  • Prevents and improves cardiovascular and metabolic diseases.

  • Helps prevent and treat excess weight.

  • Prevents some types of cancer.

  • Improves joint and bone health.

  • Helps recovery following illness or surgery.

  • Aids relaxation and facilitates rest and sleep.

  • Improves memory, learning ability and school performance.

  • Improves mental health and facilitates social relationships.

  • Helps you feel better and gives you more energy to perform daily chores.

The physical activity recommendations of theWHO for the adult population are:

Physical activity recommendations.

In addition, the Elderly must take into account:

  • If you have a health issue, always consult your medical professional before physical activity.
  • Adults in this age group with reduced mobility should do physical activity to improve your balance and prevent falls, three or more days a week.
  • When older adults are unable to perform the recommended physical activity because of their state of health, they should remain physically active as far as possible.

If you don't know where to start, contact a professional of Physical Activity and Sport Sciences (CAFE), COPLEFC.

In the following drop-downs you can find specific recommendations according to population and tips to increase the level of physical activity

Source: based on WHO document, Global recommendations on physical activity for health. Retrieved October 15, 2020 from the World Health Organization website: https://www.who.int/dietphysicalactivity/factsheet_recommendations/es/

The physical activity recommendations of theWHO for childhood and adolescence are:

Physical activity recommendations.

Source: based on WHO document, Global recommendations on physical activity for health. Retrieved October 15, 2020 from the World Health Organization website: https://www.who.int/dietphysicalactivity/factsheet_recommendations/es/

In addition to the above recommendations, you can incorporate these small changes to increase your daily physical activity level and thus reduce sedentary lifestyle:

Increase the level of physical activity.

Other links of interest:

  • Body posture at work: ergonomics and stretching, gencat.
  • Recommendations on Physical activity, Sedentary lifestyle and Screen time, mscbs.

 

Source: Taken from Canal Salut website: https://salutpublica.gencat.cat/ca/ambits/promocio_salut/activitat_fisica/Materials-divulgatius/Colleccio-Trucs-per-ser-actius/