According to the World Health Organization (WHO), about one-quarter of the global adult population does not engage in enough physical activity, defined as less than 150 minutes per week. This lack of adequate physical activity contributes to 5.5% of premature deaths worldwide, equivalent to around 3.2 million people annually, from diseases such as stroke, heart disease, high blood pressure, various types of cancer, diabetes, and respiratory issues.
Recommended Physical Activity for Different Age Groups:
- Children (6–17 years old): Should participate in moderate to vigorous physical activity for at least 420 minutes a week, or accumulate 60 minutes of activity daily.
- Adults (18–64 years old): Should engage in at least 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous activity.
- Older adults (65+ years): Should aim for at least 150 minutes of moderate-intensity activity per week, along with exercises to improve balance and flexibility.
Three Types of Exercise for Comprehensive Fitness:
- Cardiovascular Fitness: Activities like walking, jogging, cycling, aerobics, rowing, and swimming enhance heart and vascular health.
- Muscle Strength and Endurance: Exercises such as push-ups, pull-ups, and squats, or using resistance tools like dumbbells or bands, help build strength and endurance. Those with high blood pressure should consult a doctor before starting and avoid prolonged muscle tension.
- Flexibility: Exercises such as yoga help reduce muscle stiffness and alleviate discomfort in areas like the back, neck, and shoulders. Stretching should be done after a warm-up and should target tight areas without overexertion.
Source : Thaihealth
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