How much time to spend on physical activity to be healthy

Physical activity is vital, moreover it is not necessary to wear down themselves in training. Scientists told how often to play sports, to feel good at any age.

Often getting up from the chair and moving, you can prevent heart problems and diabetes development. Physical activity helps maintain normal blood pressure and weight, improve sleep, overcome anxiety and depressionExercise and the Prevention of Depression: Results of the HUNT Cohort Study. . Elderly people with an active lifestyle reduces the risk of falls and fractures. So how exactly you need to move?

The key to physical and mental health - a combination of aerobic and strength training a few times a week.

David Broome (David Broom), Associate Professor, Department of Physical Education and Health at the University of Sheffield Hollem.

According to Broome, it is better to alternate between different types of physical activity that you are not bored. In addition, it is important to reduce the time seated. He advises during the day to get up and move every 20 minutes.

Up to 5 years

At this age, activity is required every day to a child to develop motor skills.

• Babies can reach for something and grab, pull and repel objects.
• Lifted, lying on his stomach.
• Children who have already begun to walk, you need at least three hours of activity a day, including vigorous games (running or climbing).

From 5 to 18 years

In this period it is especially important to strengthen the bones.

• Children and adolescents need moderate or heavy loads at least one hour a day. Three times a week at this hour is necessary to include strengthening exercises, such as jumping rope, gymnastics.
• For moderate aerobic exercise include walking, riding a scooter, skateboard or bike.
• Intense stress: running, swimming, martial arts, football, dancing.

From 18 to 65 years

This age group in the first place need to focus on aerobic exercises and power loads, to reduce the risk of disease and premature death.

• The minimum recommended exercise duration - 150 minutes of moderate aerobic exercise in week (brisk walking, water aerobics, tennis) or 75 minutes of intensive exercise (running, hockey, bike).
• Such load must be complemented by strength training at least twice a week.
• Remember: the more active you are, the better for your health.

65 years

For older people are particularly important exercise to improve balance, Coordination and flexibility.

• The duration of the training remains the same: 150 minutes of moderate loads per week or 75 minutes of intense exercise.
• Particular attention should be paid to exercise with weight lifting.
• Severe restrictions of physical activity is not possible to continue to engage in the sport that you like.