Health Advices for Better Life

Every so often, the health department of the United States published a series of recommendations for maintaining a healthy lifestyle through exercise. You can access the full report in 2008 Physical Activity Guidelines for Americans.

In his summary, we suggest that being physically active is one of the most important steps we can do to improve our health. Regular physical activity at any age, kept for months and years offers long-term benefits on health. For this we must exercise weekly.

The main results of the study are:
* Regular physical activity reduces the risk of complications to health problems.
* Some physical activity is better than nothing.
* For many health problems, there are additional benefits as we increase the activity, intensity, frequency and / or duration of exercise.
* To obtain substantial benefits, we must devote a minimum of 150 minutes (2 hours) per week of moderate exercise.
* Both aerobic exercise such as weight training are beneficial.
* Improved health in all age groups, children, adolescents, adults and elders. There are no differences in racial, ethnic or disabled.
* The benefits of physical activity far outweigh the possible negative effects.

Following recommendations outlined by age group:

a) Children and Adolescents
* Should perform at least 60 minutes of daily physical activity.
* It is important to motivate young people in age-appropriate activities, fun and varied.

b) Adults
* A minimum of 150 minutes (2 hours) of weekly physical activity of moderate intensity or 75 minutes a week of high intensity.
* For more benefits, adults could increase their activity to 300 minutes (5 hours) of moderate exercise weekly, or 150 of high intensity.
* Should perform muscle stretching exercises of medium or high intensity and involve all major muscle groups. At least 2 times a week.

c) More
* Apply the same recommendations as in the case of other adults while their health conditions permit.
* Should perform exercises that maintain or improve balance.
* They must determine their level of effort based on their relative fitness level.
* Seniors with chronic constraints should understand their conditions affecting their ability to make regular exercise safely.