Physical Activity (PA) & Exercise:
The Movement Medicine
Physical activity is basically any bodily movement. Examples of physical activities are exercising, walking, raking the yard, playing sports and hiking. Exercise and physical activity have so many health benefits, experts call it “medicine”. These benefits include, preventing poor health, reducing premature death, delaying the need for care in older adults, enhancing one’s quality of life and mental health. More physically active children have better chances of being healthier adults.
Physical Activity Guidelines (PA)-
Children and Teens (5 - 18 years)
Children and adolescents should aim to engage in at least 60 minutes of physical activity throughout the day. These activities should make them breathe faster and feel warmer. Examples of appropriate PA are playing, running/walking, swimming, skipping, climbing, sports, PE, dancing, cycling and working out.
Please encourage children to sit and lie around less and move more. Children meeting these guidelines had better confidence and social skills, better coordination, stronger muscles and bones, improved health and fitness, healthier weight, improved sleep, concentration and learning.
Activity (PA) Guidelines -
Adults (18-65 years) and Older Adults (65+ years)
Adults are encouraged to attain the following number of minutes of PA PER WEEK. Seventy-five minutes of vigorous intensity (meaning during the activity you are breathing fast or have difficulty talking) OR 150 minutes of moderate intensity (breathing is increased but you are able to talk) OR a combination of both. Adults should aim to spend less time sitting or lying around.
Examples of vigorous activities are running, playing sports and stair climbing. Moderate intensity activities are walking, cycling and swimming. Physical activities that build strength are important such as working out, doing yoga or even carrying bags. More importantly for older adults, PA that improves balance helps to prevent falls, examples are dancing, tai chi, bowling and marching on the spot.
Exercise, The Good Free Medicine
Exercise and PA help adults to improve their health and sleep, maintain a healthy weight, manage their stress and improve their quality of life. NCDs cause 80% of deaths in Trinidad and Tobago and worldwide. Exercise and increased PA can actually cause us to decrease our chances of getting most common NCDs. Exercise and PA decreases our chances of Type 2 diabetes (-40%), Cardiovascular diseases (-35%, including hypertension, heart disease, stroke), Cancers (-20% Colon and breast), joints and back pains (-25%) and falls, depression and dementia (- 30%). Exercise and PA is truly a medicine that deserves to be prescribed to everyone.
Persons not meeting these guidelines are said to be physically inactive and are at risk for poor health and NCDs. Regular physical activity as a part of our daily routines throughout our lives enables us to live better and longer. However, persons with serious medical complications should consult a health care professional before increasing their PA levels. Physical Therapists are actually trained in prescribing exercise and PA for a variety of people with different illnesses.
It was said over thousands of years ago “Walking is man’s best medicine”.