PA

• WHO (2019)
• Recommended levels of physical activity for children aged 5 - 17 years


  • Improved physical fitness (cardiorespiratory and muscular fitness)
  • Cardiometabolic health (blood pressure, dyslipidaemia, glucose, and insulin resistance)
  • Bone health
  • Cognitive outcomes (academic performance, executive function)
  • Mental health (reduced symptoms of depression)
  • Reduced adiposity

  
• Physical activity for children


  • Can be performed as part of playing games, running, turning or jumping
  • Weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing
  • Swimming and bicycling
• Doing some physical activity


  • Will benefit their health
  • Better than doing none
  • Gradually increase
  • Safe and equitable opportunities, and encouragement
  • Enjoyable, variety, and are appropriate for their age and ability

  
• Sedentary behaviour is associated with poor health outcomes: increased adiposity, poorer cardiometabolic health, poorer fitness, behavioural conduct/pro-social behaviour, reduced sleep duration

  
• Recommended levels of physical activity for adults aged 18 - 64 years


  • Improved all-cause mortality
  • Cardiovascular disease mortality
  • Incident hypertension
  • Incident site-specific cancers
  • Incident type-2 diabetes
  • Mental health (reduced symptoms of anxiety and depression)
  • Cognitive health
  • Sleep
  • Adiposity

  
• If adults are not meeting these recommendations, better than doing none, gradually increase
• Sedentary behaviour is associated with poor health outcomes: all-cause mortality, cardiovascular disease mortality, cancer mortality, incidence of cardiovascular disease, incidence of cancer, incidence of type-2 diabetes
• Recommended levels of physical activity for adults aged 65 and above


  • Improved all-cause mortality
  • Cardiovascular disease mortality
  • Incident hypertension
  • Incident site-specific cancers
  • Incident type-2 diabetes
  • Mental health (reduced symptoms of anxiety and depression)
  • Cognitive health
  • Sleep
  • Adiposity

  
• Physical activity for older adults


  • Prevent falls
  • Prevent falls-related injuries
  • Prevent declines in bone health and functional ability
• Functional balance


  • The integration of static and dynamic balance training to maintain or improve Activities of Daily Living (ADL) and Quality of Life (QoL)
  • Static balance is the ability to maintain a position
  • Dynamic balance is the ability to maintain stability with changing conditions of body movement and requires small adjustments to maintain a position over a base of support with any movement
• Doing some physical activity


  • Better than doing none
  • Will bring benefits to health
  • Gradually increase
  • Active as their functional ability allows
  • Adjust their level of effort relative to their level of fitness

  
• Benefits of physical activity for pregnant and postpartum women


  • Decreased risk of pre-eclampsia
  • Decreased risk of gestational hypertension
  • Decreased risk of gestational diabetes
  • Decreased risk of excessive gestational weight gain
  • Decreased risk of delivery complications (abnormal heart rate of the baby, water breaking early, excessive bleeding)
  • Decreased risk of postpartum depression
  • Fewer newborn complications (birth defects, birth injuries, low birth weight)
  • No adverse effects on birthweight
  • No increase in risk of stillbirth
• Pelvic floor muscle training


  May be performed on a daily basis to reduce the risk of urinary incontinence
• Pelvic floor exercises


  • Strengthen the muscles around bladder, bottom, and vagina or penis
  • Give ability to control the release of urine, faeces and flatus and to delay emptying until it is convenient
• Additional safety considerations: Avoid excessive heat, especially with high humidity; Stay hydrated; Avoid physical contact, pose a high risk of falling, or might limit oxygenation (such as activities at high altitude); Avoid activities in supine position after the first trimester of pregnancy
• Competition or exercising significantly above the recommended guidelines requires consultation with a specialist health-care provider; Signs alerting them as to when to stop; Gradually - after delivery, and in consultation with a health-care provider, in the case of delivery by Caesarean section
• Benefits of physical activity for adults and older adults living with chronic conditions


  • For cancer survivors - improved all-cause mortality, cancer-specific mortality, and risk of cancer recurrence or second primary cancer
  • For people living with hypertension - improved cardiovascular disease mortality, disease progression, physical function, health-related quality of life
  • For people living with type-2 diabetes - reduced rates of mortality from cardiovascular disease and indicators disease progression
  • For people living with HIV - improved physical fitness and mental health (reduced symptoms of anxiety and depression), no adverse effect on disease progression (CD4 count and viral load) or body composition
• General precaution: Just moderate type of activity
• Cancer survivors


  • Physical activity improves all-cause mortality, cancer-specific mortality, and risk of cancer recurrence or second primary cancer
• People living with hypertension


  • Physical activity improves cardiovascular disease mortality, disease progression, physical function, health-related quality of life
• People living with type-2 diabetes


  • Physical activity reduces rates of mortality from cardiovascular disease and indicators disease progression
• People living with HIV


  • Physical activity can improve physical fitness and mental health (reduced symptoms of anxiety and depression), and does not adversely affect disease progression (CD4 count and viral load) or body composition
• Children and adolescents living with disability


  • Improved cognition in individuals with diseases or disorders that impair cognitive function, including attention-deficit/hyperactivity disorder (ADHD)
  • Improvements in physical function may occur in children with intellectual disability
• Adults (aged 18 years and older) living with disability


  • For adults with multiple sclerosis - improved physical function, and physical, mental, and social domains of health-related quality of life
  • For individuals with spinal cord injury - improved walking function, muscular strength, and upper extremity function; and enhanced health-related quality of life
  • For individuals with diseases or disorders that impair cognitive function - improved physical function and cognition (in individuals with Parkinson's disease and those with a history of stroke); beneficial effects on cognition; and may improve quality of life (in adults with schizophrenia); and may improve physical function (in adults with intellectual disability); and improves quality of life (in adults with major clinical depression)
• Standing burns 50 kcal/h, which is equivalent to delivering light physical activity