10 Facts on Physical activity to reduce the Health risks

Physical inactivity is the fourth leading risk factor for global mortality. Increasing levels of physical inactivity are seen worldwide, in high-income countries as well as low- and middle-income countries.

However, given a supportive environment, increasing levels of physical activity bring health benefits across age groups. WHO provides recommendations for the optimal amounts of activity, but doing some physical activity is better than doing none. Inactive people should start with small amounts of physical activity and gradually increase duration, frequency and intensity over time.

All sectors and all levels within governments, international partners, civil society, non-governmental organizations and the private sector have vital roles to play in shaping healthy environments and contributing to the promotion of physical activity. 

1. Physical inactivity is the fourth leading risk factor for global mortality

Globally, six percent of deaths are attributed to physical inactivity. This follows high blood pressure (13%), tobacco use (9%) and is equal to high blood glucose (6%).

Moreover, physical inactivity is the main cause for approximately 21–25% of breast and colon cancers, 27% of diabetes and 30% of ischaemic heart disease burden. 

2. Regular physical activity helps to maintain a healthy body

Physically active persons:
have lower rates of: coronary heart disease, high blood pressure, stroke, diabetes, colon and breast cancer, and depression;
have a lower risk of falling and of hip or vertebral fractures;
are more likely to maintain their weight. 

3. Physical activity should not be mistaken for sport

Physical activity is any bodily movement produced by the skeletal muscles that uses energy. This includes sports, exercise and other activities such as playing, walking, doing household chores, gardening, and dancing. 

4. Both moderate and vigorous intensity physical activity bring health benefits

Intensity refers to the rate at which the activity is being performed. It can be thought of as "how hard a person works to do the activity".

The intensity of different forms of physical activity varies between people. Depending on an individual's relative level of fitness, examples of moderate physical activity could include: brisk walking, dancing or household chores. Examples of vigorous physical activity could be: running, fast cycling, fast swimming or moving heavy loads. 

 

5. 5-17 years old 
People aged 5–17 should accumulate at least 60 minutes of moderate to vigorous physical activity daily. Amounts of physical activity greater than 60 minutes provide additional health benefits. 

6. 18-64 years old

Adults aged 18–64 should do at least 150 minutes of moderately intense physical activity throughout the week or at least 75 minutes of vigorous- activity throughout the week or an equivalent combination of moderate- and vigorous activity. All activity should be performed in bouts of at least 10 minutes duration. 

7. Adults aged 65 and above

The main recommendations for adults and older adults are the same. In addition, older adults with poor mobility should do physical activity to enhance balance and prevent falls three or more days per week. When older adults cannot do the recommended amount of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow. 

8. These recommendations are relevant to all healthy adults

Unless specific medical conditions indicate the contrary, these recommendations apply to all people, irrespective of gender, race, ethnicity or income level. They also apply to individuals with chronic noncommunicable conditions, not related to mobility, such as hypertension or diabetes. These recommendations can be valid for adults with disabilities as well. 

9. Doing some physical activity is better than doing none

Inactive people should start with small amounts of physical activity and gradually increase duration, frequency and intensity over time. Inactive adults, older adults and those with disease limitations will have added health benefits when they become more active.

Pregnant, postpartum women and persons with cardiac events may need to take extra precautions and seek medical advice before striving to achieve the recommended levels of physical activity. 

10. Supportive environments and communities may help people to be more physically active

Urban and environmental policies can have huge potential to increase the physical activity levels in the population. Examples of these policies include: ensuring that walking, cycling and other forms of active transportation are accessible and safe for all; or that schools have safe spaces and facilities for students to spend their free time actively.












Source :- http://www.who.int/features/factfiles/physical_activity/en/index.html