World Movement Day for Health: Improve Physical Activity and Your Health

(Patria) - The World Health Organization (WHO), as the coordinating body of international public health, promotes healthy lifestyles and lists regular physical activity as one of the most important prerequisites for good health.

Physical Activity Day

As early as 2003, the WHO launched an initiative to conduct activities at the national level on May 10th to promote regular physical activity. That day is known as International Physical Activity Day, or Move for Health Day, and it refers to engaging in moderate-intensity physical activity regardless of content, place, or time of execution, according to the Institute for Health and Food Safety Zenica.

The main goal is to raise public awareness about the importance and benefits of regular physical activity for maintaining and improving health.

Physical inactivity, along with improper nutrition, represents an increasing problem of our time and a risk for the development of overweight and obesity, which are significant risks for the development of today's leading chronic non-communicable diseases, such as cardiovascular diseases, chronic obstructive pulmonary disease, type 2 diabetes, mental disorders, and some types of cancer.

Regular physical activity is of great importance for the growth and development of children and adolescents, and a habit of regular physical activity adopted in early childhood continues into adulthood.

Daily physical activity has numerous health benefits. It improves the function of the cardiovascular and respiratory systems, prevents and/or delays the onset of high blood pressure, and for those who suffer from it, it helps maintain blood pressure within desirable limits, lowers blood sugar levels, lowers blood cholesterol and lipid levels, helps regulate body weight, improves mood, creates a sense of satisfaction, reduces stress, and enables better sleep.

In younger age, it improves bone mineralization and reduces the risk of osteoporosis and fractures in older age, positively affects muscles and joints, and improves and regulates digestion.

WHO Recommendations

WHO recommendations for physical activity are divided into four groups: for young children, adolescents, adults, and older adults, according to the INZ.

Children under 5 years of age should be encouraged to be physically active from birth, especially through floor play and in a safe environment (e.g., crawling, walking, running, climbing, throwing and catching, rolling, lifting, etc.). Limit sedentary time for children in this age group, and spend that time in active play and movement, for at least 180 minutes a day.

Children and adolescents aged 5 to 17 years should engage in at least 60 minutes of moderate-to-vigorous intensity physical activity daily (brisk walking, running, dancing, sports, cycling, skipping rope, etc.). At least three times a week, activities that strengthen muscles and bones should be included (e.g., exercises with elastic bands or dumbbells, bodyweight exercises, squats, planks, etc.).

For adults aged 18 to 64, the recommendation is at least 30 minutes of daily moderate-to-vigorous intensity physical activity (household chores, brisk walking, running, hiking, cycling, etc.). All adults should reduce the amount of time spent sitting as much as possible (whenever possible, walk or cycle to work, stand up occasionally at work, stretch, walk around, etc.). At least twice a week, activities that strengthen muscles and bones, including major muscle groups, should be included.

Those over 64 years of age should engage in at least 30 minutes of activity for at least five days a week (household chores, walking, cycling, swimming, gardening, etc.). Older adults are advised to engage in activities that involve large muscle groups (e.g., legs), and the intensity recommended for this age group is generally moderate, but can be higher depending on the individual's health status and fitness. Older adults should avoid high-intensity activities that excessively strain joints, muscles, and ligaments due to the risk of injury.

All physical activity must be in accordance with the health status and functional abilities of each individual to be performed safely.

The Institute for Health and Food Safety Zenica calls on citizens of all age groups to reduce their sedentary time and incorporate more physical activity into their daily lives, thus taking a big step towards preserving and improving their own health.