The confinement and the long list of limitations to our movements that the coronavirus has imposed on us have led to the

advance of sedentarism

, another great pandemic that has affected the world population for decades, despite the fact that, according to the World Health Organization ( WHO),

up to five million deaths a year could be prevented

simply by moving a little more, one in four adults and four out of five adolescents not getting enough activity

"Although it is still a bit early, data are already coming out that reflect a decrease in physical activity in some countries during 2020 as a result of the Covid-19 crisis," says Juana Willumsen, technical officer of the Physical Activity Unit In this scenario, the organization that watches over global well-being published, at the end of last November, the

new recommendations on physical exercise

in which some minor modifications are collected with respect to the proposals in 2010.

children and adolescents between five and 17 years

, it is advised to "accumulate a

average 60 minutes of physical activity per day

(mainly aerobic) from moderate to intense throughout the week. "Also complete, at least,

three sessions of specific exercises to strengthen

muscles and bones as well as limiting the time spent in sedentary activities, particularly that spent in front of a screen.

150 and 300 minutes per week

(Only a minimum of 150 was mentioned in the previous document).

That is the period that the

adults between the ages of 18 and 64

"We have been able to verify that, in that time range, is where the greatest benefits are obtained for the

prevention of certain non-communicable diseases

, such as cardiovascular diseases, some types of cancer and diabetes, reducing, in the same way, the symptoms of depression and anxiety, "explains Willumsen. Furthermore, it is no longer mentioned what should be the minimum duration of exercise 'mini-pills' what we should do during the day. "Thanks to the data provided by the physical activity measuring devices, we have been able to observe that every movement counts.

These do not need to last for a minimum of 10 minutes to be beneficial to health

"In an attempt to break down the supposed psychological barrier that sports can pose for some people, the WHO now proposes, more forcefully than ever,"

accumulate movement throughout the day with different types of daily actions

like walking, taking the stairs instead of using the elevator, walking the dog and even doing housework. "It all counts:" The simple fact that

get up from the chair

During our working day to take small walks it already brings us multiple benefits. "Does this commitment to daily movement mean a lowering of the WHO bar?" Of course not.

Not that you ask for less;

what we want is to also reach those

people who like or don't feel comfortable playing sports

to give them other alternative options that will also help them adopt a more active and therefore healthy lifestyle. "What's more, Willumsen continues," even those who go to the gym to try to compensate for a very sedentary lifestyle have to

increase your daily physical activity

"These new guidelines also emphasize the importance of carrying out, two or three days a week,

strength routines

in which all the main muscle groups are exercised moderately or intensely In addition to putting into practice the advice stipulated for the previous age group, the

over 65 years

They must emphasize the performance of routines that, in addition to maintaining good muscle tone, help them to

work endurance, balance and coordination

to improve their functional capacity and thus prevent possible falls.

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