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EN Be physically exercise
Overview
Frequent and regular physical exercise is an important component in the prevention of some diseases such as heart disease, cardiovascular cancer disease, Type II diabetes and obesity. Exercises are generally grouped into three types depending on the overall effect they have on the human body: Flexibility exercises such as stretching improve the range of motion of muscles and joints; aerobic exercises such as walking and running focus on increasing cardiovascular endurance; and anaerobic exercises such as weight training, functional training or sprinting increase short-term muscle strength.
Physical exercise is considered important for maintaining physical fitness including healthy weight; building and maintaining healthy bones, muscles, and joints; promoting physiological well-being; reducing surgical risks; and strengthening the immune system. Regular physical exercise is proven to help prevent and manage noncommunicable diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being.
Key facts of physically exercise :
There are 6 key facts about physical exercise that are sure to benefit you and prevent cancer:• Physical exercise has significant health benefits for hearts, bodies and minds.
• Physical exercise contributes to preventing and managing noncommunicable diseases as cardiovascular diseases, cancer diabetes.
• Physical exercise reduces symptoms of depression and anxiety.
• Physical exercise enhances thinking, learning, and judgment skills.
• Physical exercise ensures healthy growth and development in young people.
• Physical exercise improves overall well-being.
Practical advice guidelines for physical exercise:
Physical exercise is for everyone and any level of exercise is better for your health than none. The guidelines include recommendations for children and young people, adults, people with disabilities and older people.
Guidelines for children and young people (aged 2 –18)
All children and young people should be active, at a moderate to vigorous level, for at least 60 minutes every day. Include muscle strengthening, flexibility and bone-strengthening exercises three times a week.
Guidelines for adults (aged 18–64)At least 30 minutes a day of moderate intensity exercise, five days a week (or 150 minutes a week).
Guidelines for older people (aged 65+)
At least 30 minutes a day of moderate intensity exercise, five days a week (or 150 minutes a week). Focus on aerobic exercise, muscle strengthening and balance.
Guidelines for children and adults with a disability
Aim to be as active as the disability allows to meet the guideline for your age group