According to PAHO data worldwide, women are 32% less active compared to men, and activity is reduced at older ages in most countries.
In Paraguay, data from the First National Survey of Risk Factors (ENT. MSByBs. 2011) mention that 74.5% of Paraguayans aged 15 to 64 do not engage in physical activity, that is, they lead a sedentary life .
In this context and for the “World Day of Physical Activity”, the National Institute of Food and Nutrition – INAN highlights the importance of performing physical activity every day.
Benefits of regular and sustained physical activity:
• Facilitate oxygenation of the whole body, strengthening the heart and lungs.
• Lower long-term blood pressure in people with high blood pressure.
• Raise levels of “good cholesterol” (HDL), reduce cardiovascular risk by lowering “bad cholesterol” (LDL) and triglycerides.
• Stimulate the general metabolism of the tissues, for example, of the bones to prevent osteoporosis and of the muscles to prevent their atrophy.
• Stimulate insulin production in some diabetic patients, insulin resistant and metabolic syndrome.
• Decrease body fat and increase muscle size.
• Improve flexibility of muscles and movement of joints.
Routine
The practice of physical activity should be carried out throughout life. The recommendation is to start progressively and gradually, starting with 5, 10 and 15 minutes of physical exercise daily, until reaching 60 minutes a day. Any exercise program must be adapted to the needs and aptitudes of each person.
Some examples according to age are:
5 to 17 years
Jump rope, ride a bike, walk, swim, run, do gymnastics and sports, climb stairs and work in the school garden.
18 to 64 years
Bicycling, using the stairs, doing housework, swimming, running, dancing, gymnastics, and playing sports; as well as the active break at work, that is, stretching exercises that do not tire and are of short duration, from 10 to 15 minutes.
65 years and older
Bicycling, walking, gardening, housework, dancing, gymnastics, and sports.
