Due to the "White Paper on Sport" lack of physical activity reinforces the occurrence of overweight, obesity and a number of chronic conditions such as cardio-vascular diseases and diabetes, which reduce the quality of life, put individuals' lives at risk and are a burden on health budgets and the economy.
The World Health Organisation (WHO) recommends a minimum of 30 minutes of moderate physical activity (including but not limited to sport) per day for adults and 60 minutes for children.
Based on EU Physical Activity Guidelines for healthy adults aged 18 to 65 years, the goal recommended by the WHO is to achieve a minimum of 30 minutes of moderate-intensity physical activity 5 days a week or at least 20 minutes of vigorous-intensity physical activity 3 days a week. The necessary dose of physical activity can be accumulated in bouts of at least 10 minutes and can also consist of a combination of moderate- and vigorous-intensity periods.Activities to increase muscular strength and endurance should be added 2 to 3 days per week.
For adults aged over 65, in principle the same goals as for healthy younger adults should be achieved. In addition, strength training and balance exercises to prevent falls are of particular importance in this age group.
These recommendations are in addition to routine activities of daily living that tend to be of light intensity or last less than 10 minutes. However, the currently available doseresponse relationships show that for the most sedentary parts of the population, increasing even light or moderate intensity is likely to be beneficial for their health, particularly if the minimum threshold of 30 minutes of moderate-intensity physical activity 5 days a week is not (yet) met. For all target groups, additional benefits can be obtained by increasing intensity.
School-aged youth should participate in 60 minutes or more of moderate to vigorous physical activity daily, in forms that are developmentally appropriate, enjoyable, and involve a variety of activities. The full dose can be accumulated in bouts of at least 10 minutes. Development of motor skills should be emphasised in early age groups. Specific types of activity according to the needs of the age group should be addressed: aerobic, strength, weight bearing, balance, flexibility, motor development.
The human body, as a consequence of regular physical activity, undergoes morphological and functional changes, which can prevent or delay the appearance of certain illnesses and improve our capacity for physical effort. At present there is sufficient evidence to show that those who live a physically active life can gain a number of health benefits, including the following:
- A reduced risk of cardiovascular disease.
- Prevention and/or delay of the development of arterial hypertension, and improved control of arterial blood pressure in individuals who suffer from high blood pressure.
- Good cardio-pulmonary function.
- Maintained metabolic functions and low incidence of type 2 diabetes.
- Increased fat utilisation which can help to control weight, lowering the risk of obesity.
- A lowered risk of certain cancers, such as breast, prostate and colon cancer.
- Improved mineralization of bones in young ages, contributing to the prevention of osteoporosis and fractures in older ages.
- Improved digestion and regulation of the intestinal rhythm.
- Maintenance and improvement in muscular strength and endurance, resulting in an increase in functional capacity to carry out activities of daily living.
- Maintained motor functions including strength and balance.
- Maintained cognitive functions and lowered risk of depression and dementia.
- Lower stress levels and associated improved sleep quality.
- Improved self-image and self-esteem and increased enthusiasm and optimism.
- Decreased absenteeism (sick leave) from work.
- In very old adults, a lower risk of falling and prevention or delaying of chronic illnesses associated with ageing.
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