Physical activity (regardless of its intensity) can improve physical health. The World Health Organization (WHO) published the "Guidelines on Physical Activity and Sedentary Behavior" in the British Journal of Sports Medicine, emphasizing the risks of sedentary behaviour and the benefits of maintaining physical activity.
Below are the 5 risks of long term sedentary behaviour.
#1. Cause Poorer cognitive ability and memory
#2. Cause depression or anxiety and insomnia
#3. Easy to gain weight and cause obesity
#4. Easily lead to cardiovascular disease, cancer and type 2 diabetes.
#5. Long-term bad sitting posture can easily lead to tightness of the neck and anterior pelvic tilt.
The WHO has sorted out several important facts. The first fact is that more than 80% of young people in the world do not exercise enough. Besides, 1/3 of women and 1/4 of men in the world have not achieved enough exercise. Moreover, 5 million deaths can be avoided every year if the global population loves sports more. The risk of death for those who do not have enough exercise will increase by 20% to 30%, as compared with those who exercise adequately.
Advice for 5-year-old children to 17-year-old teenagers
(a) Do at least 60 minutes of moderate or high-intensity exercise daily
(b) Do high-intensity aerobic exercise at least 3 days a week.
(c) Limit sedentary time, especially time watching the screen.
Advice for 18 to 64 years old adults
(a) Do at least 150 to 300 minutes of moderate-intensity aerobic exercise, or at least 75 to 150 minutes of high-intensity aerobic exercise every week.
(b) Perform moderate or high-intensity muscle-building exercises for 2 days or more every week.
(c) Limit sedentary time. It is recommended to replace sedentary with low-intensity physical activity.
Advice for seniors whose age is 65 years of age or more
(a) The recommended amount of exercise per week is the same as that for adults.
(b) Perform various exercises 3 or more days a week. You can focus on moderate or above balance and strength training to improve physical function and prevent falls.
Health is necessary before you can pursue your dream. Remember to take care of yourself.
