Doctors from the Republican Center for Health Promotion and Mass Communication provided recommendations on what physical activity is necessary to maintain good health throughout life.
According to their data, physical activity includes any movements performed using muscle strength that lead to energy expenditure, expressed in kilocalories. This encompasses both work-related activities and everyday tasks.
There are three levels of physical activity:
Low level of activity corresponds to a state of rest, such as when a person is sleeping or reading while lying down.
Moderate level of activity implies a slight increase in heart rate and light sweating, for example, during morning exercises, brisk walking, swimming, cycling on flat terrain, or dancing.
High level of activity is characterized by a significant increase in heart rate and the onset of sweating and shortness of breath. For example, this could be running, aerobics, swimming long distances, or hiking uphill.
Aerobic loads are of a long duration and are performed at low intensity at least 3-5 times a week, with breaks of 1-2 days between workouts.
Examples of aerobic loads:
- Walking
- Running
- Water aerobics
- Dancing
- Cycling.
Examples of anaerobic loads:
- Weightlifting
- Jumping rope
- Rock climbing
- Stair climbing and others.
The minimum level of physical activity for maintaining cardiovascular health is 30 minutes per day, which can be accumulated throughout the day, but each session should last at least 10 minutes. The total duration should be 150 minutes per week, allowing for the burning of about 150 kcal per day.
- play volleyball for 45 minutes
- cycle for 30 minutes (approximately 8 km)
- dance for 30 minutes (in a fast dance style)
- walk for 30 minutes (approximately 3 km)
- swim for 20 minutes
- play basketball for 20 minutes
- run for 15 minutes (1.5-2 km)
- climb stairs for 15 minutes.
Regular physical activity of 150 minutes per week (or 2 hours and 30 minutes) helps reduce the risk of:
- premature death;
- heart disease and stroke;
- hypertension;
- type II diabetes;
- depression;
- osteoporosis.
- colorectal cancer;
- breast cancer;
- overweight.
the amount of energy obtained from food should equal the energy expended on metabolism and physical activity.
Children and adolescents aged 5-17 years should engage in moderate to vigorous physical activity for at least 60 minutes a day.
Adults aged 18-64 years should perform moderate-intensity physical activity for at least 150 minutes a week or engage in vigorous aerobic activity for at least 75 minutes a week.
People over 65 years old should also engage in moderate-intensity physical activity for at least 150 minutes a week or perform vigorous aerobic exercises for at least 75 minutes a week.
