The ABC of Physical Activity for Health: a consensus statement from the British Association of Sport and Exercise Sciences.
نویسندگان
چکیده
Our understanding of the relationship between physical activity and health is constantly evolving. Therefore, the British Association of Sport and Exercise Sciences convened a panel of experts to review the literature and produce guidelines that health professionals might use. In the ABC of Physical Activity for Health, A is for All healthy adults, B is for Beginners, and C is for Conditioned individuals. All healthy adults aged 18-65 years should aim to take part in at least 150 min of moderate-intensity aerobic activity each week, or at least 75 min of vigorous-intensity aerobic activity per week, or equivalent combinations of moderate- and vigorous-intensity activities. Moderate-intensity activities are those in which heart rate and breathing are raised, but it is possible to speak comfortably. Vigorous-intensity activities are those in which heart rate is higher, breathing is heavier, and conversation is harder. Aerobic activities should be undertaken in bouts of at least 10 min and, ideally, should be performed on five or more days a week. All healthy adults should also perform muscle-strengthening activities on two or more days a week. Weight training, circuit classes, yoga, and other muscle-strengthening activities offer additional health benefits and may help older adults to maintain physical independence. Beginners should work steadily towards meeting the physical activity levels recommended for all healthy adults. Even small increases in activity will bring some health benefits in the early stages and it is important to set achievable goals that provide success, build confidence, and increase motivation. For example, a beginner might be asked to walk an extra 10 min every other day for several weeks to slowly reach the recommended levels of activity for all healthy adults. It is also critical that beginners find activities they enjoy and gain support in becoming more active from family and friends. Conditioned individuals who have met the physical activity levels recommended for all healthy adults for at least 6 months may obtain additional health benefits by engaging in 300 min or more of moderate-intensity aerobic activity per week, or 150 min or more of vigorous-intensity aerobic activity each week, or equivalent combinations of moderate- and vigorous-intensity aerobic activities. Adults who find it difficult to maintain a normal weight and adults with increased risk of cardiovascular disease or type 2 diabetes may in particular benefit from going beyond the levels of activity recommended for all healthy adults and gradually progressing towards meeting the recommendations for conditioned individuals. Physical activity is beneficial to health with or without weight loss, but adults who find it difficult to maintain a normal weight should probably be encouraged to reduce energy intake and minimize time spent in sedentary behaviours to prevent further weight gain. Children and young people aged 5-16 years should accumulate at least 60 min of moderate-to-vigorous-intensity aerobic activity per day, including vigorous-intensity aerobic activities that improve bone density and muscle strength.
منابع مشابه
Physical Activity and Natural Products and Minerals in the SARS-CoV-2 Pandemic: An Update
Coronavirus-disease 19 (COVID-19) has rapidly become a global public health issue, and there is a desperate need for strategies of prevention, reduction, and treatment to halt the epidemic. The coronavirus affects the immune system, and individuals with a compromised immune system, such as those with diabetes, hypertension, obesity, are more susceptible to this virus. Lifestyle-related variable...
متن کاملThe Association of Physical Activity and Physical Fitness Levels with Liver Enzymes in COVID-19 Patients
Introduction: Exercise is one of the lifestyle interventions recommended to reduce liver damage and improve health. The present study aimed to investigate the relationship between physical activity and physical fitness with the liver enzymes of COVID-19 patients. Materials and Methods: Four hundred patients infected with COVID-19 (57.6±14.6, body mass 28.1±4.7 kg/m2) admitted to the Masih Danes...
متن کاملHow is the Effect of Physical Activity on Non-Alcoholic Fatty Liver in Obese People? A Mini Review
Nonalcoholic fatty liver is known in the general public as an epidemic disease. The purpose of this mini-review was to determine a link between physical education (PA) and the risk of nonalcoholic fatty liver disease (NAFLD) determine the influence of an exercise method (volume and kind of exercise) on being health outcome. Body mass index (BMI) was the good criteria for classifying obesity. I...
متن کاملAssociation of Physical Activity level with the COVID-19 Incidence in Patients with Type 2 Diabetes
Background and Objective: Type 2 Diabetes Mellitus (T2DM) is among the epidemic metabolic chronic diseases that attenuates physiological functions, including hematopoiesis and immune responses, developing a higher risk of COVID-19 incidence. This study purposed to study the association of physical activity level (PAL) with the COVID-19 incidence in patients with T2DM. Materials and Methods: Al...
متن کاملEvaluation of the Effectiveness of Physical Activity and Sports on the General Health and Life Expectancy in Soldiers
Introduction: Physical activity is one of the factors that can improve dimensions of personality in society and play an essential role in community health. Objective: This study aimed to determine the effectiveness of physical activity and exercise on the general health and life expectancy in soldiers. Material and Methods: The present study is a descriptive correlational study. Two hundred sol...
متن کاملPhysical Activity and Breast Cancer Prevalence: A Case- Control Study in Arak, Iran (2017-2018)
Introduction: Both physical inactivity and breast cancer incidence have increased dramatically during the last two decades in Iranian women. The purpose of this study was to investigate the association of physical activity with breast cancer incidence in premenopausal women. Methods: In this case-control study, which was performed from March 2017 to May 2018, 150 incident cases with histologica...
متن کاملذخیره در منابع من
با ذخیره ی این منبع در منابع من، دسترسی به آن را برای استفاده های بعدی آسان تر کنید
برای دانلود متن کامل این مقاله و بیش از 32 میلیون مقاله دیگر ابتدا ثبت نام کنید
ثبت ناماگر عضو سایت هستید لطفا وارد حساب کاربری خود شوید
ورودعنوان ژورنال:
- Journal of sports sciences
دوره 28 6 شماره
صفحات -
تاریخ انتشار 2010