Physical Activity

Physical Activity

Resume. Physical culture ( “nature” – culture) is an area of social activity aimed at preserving and strengthening Health, developing a person’s psychophysical abilities in the process of conscious motor activity.

It is a part of the culture, which is a set of values and knowledge created and used by society for the physical and intellectual development of human abilities, improving his motor activity and formation a healthy lifestyle, social adaptation through physical education, physical training, and physical development.

Do not confuse two different concepts: physical education and sports. Physical education is aimed at improving health, and competition is aimed at getting the maximum result and sports awards. Keywords: WHO, physical activity, global strategy.

On 4 June 2018, WHO Director-General Dr. Tedros Adhanom Ghebreyesus, together with Portuguese Prime Minister Antonio Costa, announced a new WHO Global Action Plan for Physical Activity 2018-2030: Increased Activity people to promote Health in the world. “Active lifestyle is critical to Health.

But in our modern world, this is becoming more complex, in large part because our cities and communities are not adequately designed,” said Dr. Tedros. “It is essential that leaders at all levels contribute to healthy lifestyle choices. It is the easiest thing to do at the city level, which is primarily responsible for creating a health-friendly environment.”

One in five adults in the world and one in five adolescents (11-17 years) are not physically active. Girls, women, the elderly, the less well-off, persons with disabilities and chronic diseases, marginalized groups, and indigenous peoples have fewer opportunities for physical activity.

Regular physical activity is key to the prevention and treatment of noncommunicable diseases (NCDs) such as heart disease, stroke, diabetes, and breast and colon cancer.

NCDs cause 71% of all deaths worldwide, including 15 million annual deaths among people aged 30 to 70. The Action Plan contains measures by which countries can reduce sedentary lifestyles among adults and adolescents by 15% by 2030.

Active society by improving the environment and opportunities for people of all ages and with different abilities, which will allow you to devote more time to walking, cycling, sports, outdoor activities, dancing, and playing.

Also, the plan calls for the support, among other things, of specialized training for health workers and other professionals, strengthening data systems, and the use of digital technologies.

Dr. Tedros also said: “You don’t have to be a professional athlete to become physically active. For positive changes, you can climb the stairs, not the elevator. Or walk or use a bicycle instead of going to a nearby bakery by car.

Such daily choices can help us stay healthy. And leaders should help make that choice accessible.” To promote national efforts to implement the plan, which is announcing an awareness campaign to increase physical activity” for physical activity: for all, everywhere and always.

This new initiative, launched in the famous Cidade do Futebol (City of Football) by the Portuguese Football Association, calls on governments and city authorities to promote physical activity and Health.

It follows the “From Words to Step Bold” event held in Geneva on 20 May, on the eve of the World Health Assembly, which brought more than 4,000 people to draw attention to the movement and physical activity promote Health.

As part of who’s initiative to increase physical activity to combat NCDs, Portugal has launched its own national campaign to increase physical activity among the population. “At the heart of this national campaign is our desire to inform the Portuguese about the benefits of a healthy lifestyle in combating NCDs,” said Mr. Costa.
The Portuguese Government is determined to increase physical activity systematically, and we are honored to host an event to mark the launch of the Global Action Plan to Increase Physical Activity.

Maintaining an adequate level of physical activity is the basis for the prevention of the vast majority of diseases. However, the modern lifestyle causes a restriction of physical activity.

This, in turn, affects the health of the population, and mainly developed countries. In this regard, WHO has proposed newsletter No. 184, published in February 2018, to provide objective information on the benefits of regular exercise to the population, whose main provisions with the additions are presented in the memo.

Key facts: – Lack of physical activity is one of the main risk factors for death in the world; Lack of physical activity is a significant risk factor for noncommunicable diseases (NCDs), such as cardiovascular disease, cancer, and diabetes;

Physical activity has significant health benefits and contributes to NCD prevention; One in four adults in the world is not active enough; More than 80% of adolescents worldwide lack physical activity;

The policy on physical inactivity is implemented in 56% of WHO Member States; WHO, the Member States have agreed to reduce the prevalence of physical inactivity by 10% by 2025.

What Is Physical Activity?

According to WHO, physical activity is somebody’s movement produced by skeletal muscles that require energy consumption, including action during work, games, homework, travel, and recreational activities.

The term “physical activity” should not be confused with the concept of “exercise” – a category of physical activity that is planned, structured, repetitive, and aimed at improving or maintaining one or more components of physical condition.

In addition to exercise, any other physical activity that is exercised during rest, while traveling to and from places back, or while working is also good for your health. Also, both moderate and intense physical activity contribute to better health.

What Are The Recommended Who Levels Of Physical Activity?

Children and adolescents aged 5-17 years: – should give physical activity from moderate to high intensity at least 60 minutes a day; Physical activity of more than 60 minutes a day will bring additional benefits to their Health; Physical activity aimed at the development of the skeletal muscle system should be engaged at least three times a week.

Adults aged 18-64 years: – must give moderate-intensity physical activity at least 150 minutes per week or high-intensity physical activity at least 75 minutes per week or devote time to a similar load combination Medium- and high-intensity physical activity;

In order for classes to bring additional health benefits to adults in this age group, adults in this age group must increase their moderate-intensity physical activity time to 300 minutes per week or otherwise achieve a similar level of stress; – Strength exercises, in which the main muscle groups are involved, should be performed twice a week or more often.

Adults aged 65 and over: – must devote moderate-intensity physical activity to at least 150 minutes per week or high-intensity physical activity of at least 75 minutes per week or give time to a similar load combination Medium- and high-intensity physical activity; –

In order for classes to bring additional health benefits, adults in this age group must increase their average intensity physical activity to 300 minutes per week or otherwise reach a similar level Loads adults in this age group with limited mobility should engage in physical activity aimed at improving balance and preventing the risk of falls, three times a week or more; strength exercises, in which the main muscle groups are involved, should be performed twice a week or more often.

The intensity of different forms of physical activity varies between people. For physical activity to strengthen the cardiovascular and respiratory systems, the whole session should be divided into periods lasting at least 10 minutes.

Free Physical Activity And Risks, Free With No Physical Activity

Regular moderate-intensity physical activity, such as walking, cycling, or exercising, has significant health benefits.

At any age, the benefits of physical activity outweigh the potential harm, such as accidents. By taking a more active lifestyle throughout the day thanks to relatively simple ways, people can quite easily reach recommended levels of activity. Regular physical activity of proper intensity: – improves the condition of the musculature, as well as the cardiac and respiratory system.

Improves bone health and functional Health; Reduces the risk of hypertension, coronary heart disease, stroke, diabetes, various cancers (including breast and colon cancer), and depression; – reduces the risk of falls, as well as fractures of the cervix of the hip and spine; – underlies energy metabolism and maintaining a healthy weight.

Lack of physical activity is a significant risk factor for death in the world, and levels are increasing in many countries, increasing the burden of NCDs and affecting overall health around the world.

People who are not physically active have a 20-30% higher risk of mortality than those who devote enough time to physical activity.

All International Physical Activity

Globally, in 2010, about 23% of adults aged 18 and over were not physically active (20% of men and 27% of women).

In high-income countries, 26 percent of men and 35 percent of women were not physically active, compared with 12 percent of men and 24 percent of women in low-income countries. Low or declining levels of physical activity often correspond to a high or increasing gross national product.

The decrease in physical activity levels is partly due to passivity during leisure time and sedentary lifestyle seating at work and home. Similarly, the increasing use of “passive” modes of transport is also contributing to physical inactivity.

Globally, in 2010, 81% of 11-17-year-olds were not physically active. Teenage girls were less active than adolescent boys, with 84 percent of girls and 78 percent of boys not following WHO recommendations.

Lack of physical activity is considered to be one of the leading causes of breast and colon cancer (21-25%), diabetes (27%), coronary heart disease (30%). Urbanization may prevent people from increasing their levels of physical activity.

Among them are fears of violence and the victim of a crime on the streets; Heavy traffic; Poor air quality. Air pollution; Lack of parks, sidewalks, and sports/recreational facilities.

How To Active?

To increase levels of physical activity, countries and communities must work to empower people to lead an active lifestyle. Policies to increase levels of physical activity include: promoting physical activity in daily activities in cooperation with the relevant sectors;

Ensuring that all people have access to forms of active movement, including walking and cycling, and ensuring their safety; Workplace policies that promote physical activity; Creating safe spaces and facilities in schools where students can actively spend their free time;

The formation of “Quality Physical Education” (CFF) to support the development of behaviors in children that will enable them to remain physically active throughout their lives; Creation of sports and recreational facilities where everyone could play games.

About 80 percent of WHO Member States have developed policies and action plans for physical inactivity, but only 56 percent have been in place. National and local governments are also adopting policies in some sectors to encourage and promote physical activity.

Who’s Work

The Global Strategy for Nutrition, Physical Activity, and Health, adopted by the World Health Assembly in 2004, contains the steps needed to increase physical activity levels in the world.

The strategy encourages stakeholders to take steps to increase levels of physical activity at the global, regional, and local levels.

“Global Recommendations on Physical Activity for Health,” published by WHO in 2010, focuses on the primary PREVENTION of NCDs through physical activity.

They contain different policy options to achieve recommended levels of physical activity on a global scale, such as: developing and implementing national guidelines on physical activity to strengthen Health Incorporating the physical activity component into other relevant policy sectors to ensure consistency and complementarity of policies and action plans;

Using the media to raise awareness of the benefits of physical activity; Monitoring and monitoring of activities to increase levels of physical activity.

Global Recommendations On Physical Activity For Health

Global Recommendations On Physical Activity For Health  To measure physical activity levels, WHO has developed the Global Physical Activity Survey (GAFA), which helps countries track physical activity as a significant risk factor for NCDs.

A separate module on the assessment of physical inactivity in school children was included in the Global School Health Survey (GSHS). GSHS is a joint WHO-USC surveillance project designed to help countries measure and assess behavioral risk factors and protective factors in 10 critical areas among young people between the ages of 13 and 17.

In 2013, the World Health Assembly adopted global voluntary targets, which include a 25% reduction in premature deaths from NCDs and a 10% reduction in the prevalence of physical inactivity by 2025.

Action to prevent and control noncommunicable diseases for 2013-2020. Serves as a guide for member states, WHO and other UN agencies on how to effectively achieve these goals.

WHO has established several partnerships to support Member States’ efforts to promote physical activity, in particular, the United Nations Educational, Scientific and Cultural Organization (UNESCO), the UN Office for Sport for Development and Peace (BSBM).

What Can I Do For My Physical Activity?

The benefits of physical activity (FA) are not limited to the interests of competitive sports or exercises in the gym.

  • In fact, the easiest way to increase FA levels may be to integrate physical activity into everyday activities:
  • 10 q 10 q 10 q engage the FA at least 10 minutes at a time during the day to achieve a total daily The minimum goal is the FA’s duration of 30 minutes;
  • Enjoy each session and vary FA types accordingly;
  • At every opportunity, get to work/school on foot or by bicycle;
  • If you need a bus/train ride, go 1-2 stops early and get the rest of the way on foot/by bike;
  • Try to perform balance and stretching exercises while brushing your teeth or watching TV programs;
  • Create comfortable rooms and spaces at home: leaving enough space in children’s and avoiding sharp corners of furniture, you encourage children to be physically active;
  • At every opportunity, give preference to the stairs, not the elevator; Cleaning, dancing and gardening are all part of the FA’s concept of moderate intensity;
  • Ask at work to provide you with a high table at which you can work standing, and offer to combine meetings with walking (Figure 2). The standard rate of physical activity is 10 thousand.

Steps a day– A pedometer or a particular app installed on a smartphone will help to register the number of levels. In addition, increase physical activity will wash a few simple measures, if possible to use the stairs instead of the elevator, on the way to and from work to go to one stop earlier and walk this distance, park the car away from the entrance to the house , supermarket, office, do some standing work, use fitball instead of sitting at home.

Increased physical activity will allow work in the house/garden. Moderate physical activity includes washing floors/windows for 45-60 minutes, gardening for 30-45 minutes, leaf cleaning for 30 minutes, 15 minutes with a shovel, a walk with a dog or children for 2-3 km in 30 minutes.

Moderate physical activity includes such sports loads: playing football for 45 minutes, training with dumbbells – 15-20 minutes, cycling at a distance of 8 km in 30 minutes, running for 2 km in 15 minutes, jumping with a rolling pin – 15 minutes, aqua aerobics on 30 minutes.

Despite the considerable efforts made by the WHO and the WHO Member States to promote increased physical activity among the population, everyone must make the critical decision to live a healthy life, including keep fit.


Isakova O.A.
Edition: Chief Medical Officer
Volume: 8s.
Released: 2018

Previous articleBack Exercise: Lower Pain Relieve Techniques
Next articleHow To Prevent Breast Cancer Naturally


Please enter your comment!
Please enter your name here