স্বাস্থ্য টিপ

Age group

Guidelines

Types of Physical Activity

Benefits

<5 years

·   Children of pre-school age who are capable of walking unaided should be physically active daily for at least 180 minutes (3 hours), spread throughout the day.

·   All under 5s should minimize the amount of time spent being sedentary (being restrained or sitting) for extended periods.

·   Activities which involve movements of all the major muscle groups, i.e. the legs, buttocks, shoulders and arms, and movement of the trunk from one place to another.

·   Energetic play, e.g. climbing frame or riding a bike

·   More energetic bouts of activity, e.g. running and chasing games

·   Walking/skipping to shops, a friend’s home, a park or to and from a school

·   Improves cardiovascular health

·   Contributes to a healthy weight

·   Improves bone health

·   Supports learning of social skills

·   Develops movement and co-ordination

Suggestions: Reducing time spent watching TV, using the computer or playing video games Reducing time spent in a pushchair or car seat – this can also help to break up long periods of sedentary behavior.

5-18 years

·   All children and young people should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day.

·   Vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week.

·   All children and young people should minimise the amount of time spent being sedentary (sitting) for extended periods.

Moderate intensity physical activities:

·      Bike riding

·      Playground activities

Vigorous intensity physical activities:

·      Fast running

·      Sports such as swimming or football

·      Swinging on playground equipment

·      Hopping and skipping

·      Sports such as gymnastics or tennis

·      Improves cardiovascular health

·      Maintains a healthy weight

·      Improves bone health

·      Improves self-confidence

·      Develops new social skills

Suggestions: Reducing time spent watching TV, using the computer or playing video games Breaking up sedentary time such as swapping a long bus or car journey for walking part of the way.

19-64 years

·   Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in session of 10 minutes or more–one way to approach this is to do 30 minutes on at least 5 days a week.

·   Alternatively, comparable benefits can be achieved through75 minutes of vigorous intensity activity spread across the week or combinations of moderate and vigorous intensity activity.

·   Adults should also undertake physical activity to improve muscle strength on at least two days a week.

·   All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

Moderate intensity physical activities:

·      Brisk walking

·      Cycling

Vigorous intensity physical activities:

·      Running

·      Sports such as swimming or football

Physical activities that strengthen muscles:

·      Exercising with weights

·      Carrying or moving heavy loads such as groceries

·      Reduces risk of a range of diseases, e.g. coronary. heart disease, stroke, type 2 diabetes

·      Helps maintain a healthy weight

·      Helps maintain ability to perform everyday tasks with ease

·      Improves self-esteem

·      Reduces symptoms of depression and anxiety

Suggestions: Reducing time spent watching TV, using the computer or playing video games Taking regular breaks at work Breaking up sedentary time such as swapping a long bus or car journey for walking part of the way

65+ years

·   Older adults who participate in any amount of physical activity gain some health benefits, including maintenance of good physical and cognitive function.

·   Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.

·   For those who are already regularly active at moderate intensity, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous activity.

·   All older adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

Moderate intensity physical activities:

·   Brisk walking

·   Ballroom dancing

Vigorous intensity physical activities:

·   Climbing stairs

·   Running

Physical activities that strengthen muscles:

·   Carrying or moving heavy loads such as groceries

·   Activities that involve stepping and jumping such as dancing

·   Chair aerobics

·         Helps maintain cognitive function

·         Reduces cardiovascular risk

·         Helps maintain ability to carry out daily living activities

·         Improves mood and can improve self-esteem

Suggestions: Reducing time spent watching TV; Taking regular walk breaks around the garden or street; Breaking up sedentary time such as swapping a long bus or car journey for walking part of the way