Key Takeaways: Physical Activity Guidelines скачать в хорошем качестве

Key Takeaways: Physical Activity Guidelines

✅ Adults: Aim for 150–300 minutes of aerobic physical activity each week (moderate to vigorous intensity). Include muscle-strengthening activities at least 2 days per week. ✅ Children and Adolescents: Get at least 60 minutes of physical activity every day, mostly aerobic. Include muscle- and bone-strengthening activities at least 3 days per week. ✅ Preschool-Age Children (3–5 years): Should be active throughout the day, accumulating roughly 3 hours of play and movement. ✅ Move more and sit less: There is a strong link between sedentary time and higher risk of all-cause and cardiovascular mortality in adults. ✅ Any movement helps: Even small increases in activity throughout the day lead to measurable health benefits. ✅ Progress gradually: Increase activity levels over time to build endurance and reduce injury risk. ✅ Overtraining: While rare, it is possible to do too much physical activity. Extremely high training volumes, such as those seen in ultra-marathon runners, have been linked to certain negative health effects. ✅ Occupational paradox: Physically demanding jobs don’t always offer the same health benefits as recreational activity and may even be linked to higher early-mortality risk. Physical labor itself can be healthy, but there appears to be a difference between performing short bouts of activity (like housework or yard work) and doing strenuous labor for eight hours a day as part of one’s career. ✅ Short bouts count: Activity in blocks of less than 10 minutes still provides health benefits. ✅ Brain Health: Physical activity supports brain health, improving cognition, academic performance, and reducing risk for dementia, Alzheimer’s, anxiety, and depression. ✅ Health-care integration: The Physical Activity Alliance is working to make exercise prescription and personal training part of the standard health-care system.