Abstracted by Sheila Kun RN, BSN, MS

Last week, per the CDC guidelines, we spelled out the benefits of activity. Now we need to work on how we do it. What exactly is physical activity? Do we have to enroll in the gym to do it? Are there different physical activities appropriate for each age group? Let us begin exploring this important topic – physical activity.

A review of the WHO (World Health Organization) noted physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work. Both moderate – and vigorous-intensity physical activity improve health.

Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody.

Regular physical activity is proven to help prevent and manage non-communicable diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being. 

Now the question – How much physical activity is recommended?

Per WHO guidelines, the following provides details for different age groups and specific population groups on how much physical activity is needed for good health.

For children under 5 years of age:

• In a 24-hour day, infants (less than 1 year) should:
• Be physically active several times a day in a variety of ways, particularly through interactive floor-based play; more is better. For those not yet mobile, this includes at least 30 minutes in prone position (tummy time) spread throughout the day while awake;
• Not be restrained for more than 1 hour at a time (e.g., prams/strollers, high chairs, or strapped on a caregiver’s back); Screen time is not recommended.
• When sedentary, engaging in reading and storytelling with a caregiver is encouraged; and
• Have 14-17 hours (0 – 3 months of age) or 12 – 16 hours (4 – 11 months of age) of good quality sleep, including naps.

As this is essential information for parents, we will go through each age group with the upcoming weeks. Seniors: we will have our turn in the subsequent weeks; hang in there.

Your homework this week from the Care Ministry: Share this information with young parents. 

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