Physical activity how to engage in different age

Norms of physical activity for people of all ages

The intensity and type of physical activity should be selected taking into account the person’s age. Why you should consider this indicator? First of all, change with age endurance and physical capabilities of the body and the exercises that benefit in 30 years, after 40 can have a negative impact on health.

Moreover, change with age, the human interests – not every child can be interested in walking the stairs, and for most teenagers would be

uninteresting work in the garden. But without a correct motivation to force someone to start doing sports is almost impossible.

World health organization made recommendations on physical activity for each age group taking into account these two factors – the needs of the body and the possible interests of a certain age. Only four such groups: children of primary school age, adolescents, adults and seniors.

Duration of activities for children, teenagers and middle-aged people should be no more than 2 hours for the elderly – no more than 1.5 hours. The minimum duration of training for people of any age – 30 minutes a day.

Norms for children, teenagers and middle-aged people

Physical activity for children of primary school age in the working days include walking to school and home (for at least 30 minutes), outdoor games after school (3-4 times per week). Weekend classes should be more diverse: long walks, visit the Park, the pool, Cycling.

For Teens (older students) norm of physical activity above. At the age of 10-16 years who recommends the routine of walking to school and home (the walk can be replaced by a bike ride), exercise 3-4 times a week. On weekends you can enjoy Hiking and Cycling, swim and do other sports.

Students and all young people of student age must also give preference to daily walking or Cycling, walking up the stairs (it is desirable not to use the Elevator), not to abandon manual labor.

On weekdays, young people aged 16-25 years are recommended 2-3 times a week to visit the gym or exercise outdoors, and on weekends to make long Hiking or Cycling, swimming (for those who can not yet, it’s time to learn ).

For adults over the age of 25 min of physical activity includes walking or riding a bike, walking on stairs on foot (instead of Elevator), various manual labor, systematic physical exercise in the gym (at least 2-3 times a week). On weekends: to spend more time on walks (on foot or by bike), work in the garden, Jogging. Before you start running, learn the proper technique of Jogging.

Load regulations for the elderly

In old age physical activity have on the body a powerful impact, so it is important not to disturb the regularity of practice, to maintain the level of their intensity.

For older people the intensity of the exercise decreases. For those over 60, to maintain the health of the recommended daily walking or Cycling, walking stairs (instead of Elevator), manual labor, for example, care of a garden. On weekends seniors can combine physical exercise with relaxation – go for long walks or Cycling trips, to swim.

For those people, who only start to study in the elderly, it is first necessary to assess the condition and taking into account their condition to select the appropriate type and intensity of training.

The first 6-12 months duration of employment should be about 30 min. It is not necessary to do it every day – enough for 4-6 times a week. Better to start with gymnastics, in six months you can start exercising. A great form of physical activity for older people would be yoga, tai Chi and walking.

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