Improve your health through physical activity

Improve your health through physical activity

Benefits of physical activity

Physical activity recommendations, by age

Tips to be active

Physical activity plays an important role in maintaining health, well-being, and quality of life. People who participate in physical activity improve their health while increasing their life expectancy.

Benefits of physical activity

Physical activity helps among others:

prevent chronic diseases such as cancer, type 2 diabetes and heart disease;

improve attention, focus and other brain functions;

to maintain good mental health;

improve sleep;

reduce stress;

to decrease smoking.

Regular physical activity is, therefore, an effective way to prevent many health risks, at all ages.

In adults and seniors, regular physical activity:

slows the development of atherosclerosis, a degenerative the disease of the blood vessels;

decreases the risk of complications after a heart attack;

delays the possible onset of hypertension (high blood pressure);

helps reduce symptoms of arthritis;

increases bone strength;

promotes the maintenance of good muscle mass;

develops a sense of balance, which reduces the risk of falling and helps prevent fractures;

helps you stay independent longer.

Physical activity recommendations, by age

Children from 0 to 5 years old

Young children should be active as often as possible in order to grow well and develop well.

Babies under the age of 1 should move several times a day, especially with interactive games on the floor.

Children 1 to 5 years of age should be active for at least 3 hours a day. They should develop their motor skills by participating in games and activities of varying intensity. These games and activities can take place indoors or outdoors and in a variety of environments, such as in the water or on the ground.

The older children get, the more they need to take part in sustained or effort-intensive games. For example, running and jumping are high-intensity activities. Participation in these games and activities should gradually increase, reaching at least 1 hour a day by the age of 5.

Examples of recommended activities

Children under 2 and a half years old

hang on;

crawl and roll on the ground;

choose himself among objects and toys adapted to his age placed around him;

repeat the movements before walking, such as getting up or balancing.

It is important that the baby or child can participate in these activities in a safe environment.

Children 2½ to 5 years old

pedal on a tricycle or bicycle;

play in the fixed play structures of a park;

walk or run on different more or less inclined surfaces;

to climb;

play ball with feet and hands;

dance.

Children 5 to 12 years old and adolescents 12 to 17 years old

Children and adolescents should do at least 1 hour of moderate to high-intensity physical activity each day. At least 3 times a week, they should include activities that strengthen muscles and bones.

The more active children and adolescents are, the more they will feel the benefits.

Examples of recommended activities

push-ups with knees on the floor;

strength exercises that use bodyweight or do with elastic bands;

rope or hopping;

running;

sports such as gymnastics, basketball, volleyball and tennis.

Adults and seniors

Adults and seniors should do at least 2.5 hours of moderate to high-intensity physical activity each week. Physical activity sessions should last at least 10 minutes. At least twice a week, they should include activities aimed at strengthening the muscles and bones, especially those of the thighs and legs