Playing sports is essential for our health to be optimal. But just as important as exercising is doing it the right way. The World Health Organization (WHO) establishes a series of guidelines for each age group because the body has different requirements depending on the moment of development in which it is.
The frequency, duration, intensity, type, and amount of exercise that is considered healthy changes over the years. Next, we will explain those guidelines apply to the general population since professional or elite athletes require more specific preparation. If you have anemia, it is very important to consult with your doctor to offer you advice more according to your needs and determine if you can exercise normally.
The youngest: up to the age of majority
In youth, it is very important to move regularly. Any type of exercise is valid: physical games, gymnastics, school activities, etc. The sport of an aerobic nature and moderate-intensity is the most advisable. The minimum duration is 60 minutes per day. To contribute to the development of bones and muscles, you should perform a more intense exercise three times a week.
Adults: up to 65 years
Performing aerobic exercise with moderate intensity between 150 and 300 minutes a week is the most ideal. It can be derived from physical work, housework, or different sports or leisure activities. Strength exercise (trunk, arms, and legs) should be performed between 75 and 150 minutes structured in two or more sessions a week of a minimum of ten minutes.
The oldest: 65 and over
Aerobic and moderate activities. Around 150 minutes a week or 75 minutes if they are more intense. Like adults, sessions should be at least ten minutes long. It also depends on the physical condition of the person. If it is in good condition, the intensity and duration of the activity can be gradually increased and controlled. If not, staying physically active with a minimum of exercise, three days a week, will suffice to improve balance, coordination, and motor functions.
Basic tips for all ages
- Wear comfortable cotton sportswear. Facilitates movement and sweat.
- Wear good sneakers that support your foot and protect the heel from blows to avoid ankle, knee, and back injuries.
- Eat everything to have enough energy (fruits, vegetables, legumes, pasta, meat, fish, milk …).
- Try to eat two hours before doing sports.
- Always wear a helmet if you do skating or sports.
- If you feel bad or have a fever, rest that day and leave the sport when you feel better.
- If you feel any discomfort, discontinue the activity.
- If you have any questions, consult your PE teacher or coach. In case of suffering from any disease or illness, such as anemia, consult your doctor.
Do warm-up exercises before starting and stretching after activity to avoid injuries and stiffness.