The COVID-19 pandemic means that many of us are staying at home and sitting down more than we usually do. It\u2019s hard for a lot of us to do the sort of exercise we normally do. It\u2019s even harder for people who don\u2019t usually do a lot of physical exercise.<\/p>\n\n\n\n
But at a time like this, it\u2019s very important for people of all ages and abilities to be as active as possible. WHO\u2019s Be Active campaign aims to help you do just that – and to have some fun at the same time.<\/p>\n\n\n\n
Remember – Just taking a short break from sitting, by doing 3-4 minutes of light intensity physical movement, such as walking or stretching, will help ease your muscles and improve blood circulation and muscle activity.<\/p>\n\n\n\n
Regular physical activity benefits both the body and mind. It can reduce high blood pressure, help manage weight and reduce the risk of heart disease, stroke, type 2 diabetes, and various cancers – all conditions that can increase susceptibility to COVID-19.<\/p>\n\n\n\n
It also improves bone and muscle strength and increases balance, flexibility and fitness. For older people, activities that improve balance help to prevent falls and injuries.<\/p>\n\n\n\n
Regular physical activity can help give our days a routine and be a way to stay in contact with family and friends. It\u2019s also good for our mental health – reducing the risk of depression, cognitive decline and delay the onset of dementia – and improve overall feelings<\/p>\n\n\n\n
How much physical activity is recommended for your age group?<\/strong><\/p>\n\n\n\n WHO has recommendations on the amount of physical activity people of all ages should do to benefit their health and wellbeing.<\/p>\n\n\n\n Infants under 1 year of age<\/strong><\/p>\n\n\n\n \u2022 All infants should be physically active several times a day.<\/p>\n\n\n\n \u2022 For those not yet mobile, this includes at least 30 minutes in prone position (tummy time), as floor-based play, spread throughout the day while awake.<\/p>\n\n\n\n Children under 5 years of age<\/strong><\/p>\n\n\n\n \u2022 All young children should spend at least 180 minutes a day in a variety of types of physical activities at any intensity<\/p>\n\n\n\n \u2022 3-4 year old children should spend at least 60 minutes of this time in moderate- to vigorous-intensity physical activity<\/p>\n\n\n\n Children and adolescents aged 5-17 years<\/strong><\/p>\n\n\n\n \u2022 All children and adolescents should do at least 60 minutes a day of moderate to vigorous-intensity physical activity<\/p>\n\n\n\n \u2022 This should include activities that strengthen muscle and bone, at least 3 days per week<\/p>\n\n\n\n \u2022 Doing more than 60 minutes of physical activity daily will provide additional health benefits<\/p>\n\n\n\n Adults aged over 18 years<\/strong><\/p>\n\n\n\n \u2022 All adults should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week.<\/p>\n\n\n\n \u2022 For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.<\/p>\n\n\n\n \u2022 For developing and maintaining musculoskeletal health, muscle-strengthening activities involving major muscle groups should be done on 2 or more days a week<\/p>\n\n\n\n \u2022 In addition, older adults with poor mobility should do physical activity to enhance balance and prevent falls on 3 or more days per week.<\/p>\n\n\n\n