BENEFITS OF PHYSICAL ACTIVITY - 2023 10 11var
BENEFITS OF PHYSICAL ACTIVITY - 2023 10 11var
BENEFITS OF PHYSICAL ACTIVITY - 2023 10 11var
* NCDs share 5 major risk factors: tobacco use, physical inactivity, the harmful
use of alcohol, unhealthy diets and air pollution (unhealthy life style)
https://www.who.int/news-room/fact-sheets/detail/physical-activity
1. What Is Physical Activity (PA)?
https://www.who.int/news-room/fact-sheets/detail/physical-activity
2. Physical Activity Types
• Main types of PA
https://www.nhlbi.nih.gov/health/heart/physical-activity/types
2.2. Muscle-strengthening Activities
• Muscle-strengthening activity
Muscle-strengthening activities improve the
strength, size, power, and endurance of
your muscles.
A strength exercise is any activity that makes
your muscles work harder than usual.
The activities involve using your body
weight or working against a resistance,
lifting weights, resistance bands
Doing pushups and situps, lifting weights,
climbing stairs, and digging in the garden are
examples of muscle-strengthening activities.
You should try to do 2 sessions or more of
muscle strengthening exercises a week.
https://www.nhs.uk/live-well/exercise
https://onlinelibrary.wiley.com/doi/full/10.1111/joim.13344
2.2. Muscle-strengthening and Bone-
Strengthening Activities
• Bone-strengthening activity
With bone-strengthening activities, your
feet, legs, or arms support your body's
weight, and your muscles push against
your bones. This helps make your bones
strong.
Running, walking, jumping rope, and
lifting weights are examples of bone-
strengthening activities.
https://www.nhs.uk/live-well/exercise
2.3. Balance and Flexibility Activities
• Balance activities
These kinds of activities can improve
your ability to resist forces that can
make you fall, either while stationary
or moving.
Walking backward, standing on one
leg, walking heel-to-toe, practicing
standing from a sitting position, or
using a wobble board are examples
of balance activities.
Strengthening muscles of the back,
abdomen, and legs also improves
balance.
2.3. Balance and Flexibility Activities
• Flexibility activities
Stretching helps improve your
flexibility and your ability to fully
move your joints.
Touching your toes, doing side
stretches, and doing yoga exercises
are examples of stretching.
Health professionals believe that
improving your flexibility can
improve your posture, reduce aches
and pains, and lower your risk of
injury.
3. How much of PA is recommended?
• WHO guidelines and recommendations provide details for different age
groups and specific population groups on how much PA is needed for
good health.
3.1. WHO recommendations for adults ( aged 18–64 years)
• Adults for Substantial health benefits
throughout the week :
• should undertake regular PA;
• should do at least 150–300 min. of
moderate-intensity aerobic PA;
• or at least 75–150 min. of vigorousintensity
aerobic PA;
• or an equivalent combination of
moderate- and vigorous-intensity aerobic
PA
3.2. WHO recommendations for adults ( aged 18–64 years)
https://www.eufic.org/en/healthy-living/article/9-proven-benefits-of-physical-activity
4.1. Proven Benefits of Physical Activity
Functional Exercises that can be embedded into everyday tasks to improve lower-
exercises body strength, balance, and motor performance. Examples include tandem
and one-leg stands, squatting, chair stands, toe raises, and stepping over
obstacles.