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WHO Recommended Exercises during a Pandemic

By Isny Dewi R

29 December 2020

WHO released exercise guidelines for adults in the midst of the COVID-19 pandemic. The recommended duration is 150 minutes or 2.5 hours per week.

Photo source: Pexels
 
 
The World Health Organization (WHO) recently released exercise guidelines for adults in the midst of the COVID-19 pandemic. The recommended exercise duration is 150 minutes or 2.5 hours per week.
 
Launching CNN, this exercise guideline was released when the world is experiencing a significant spike in COVID-19 cases. Previously, WHO recommended that people aged 18 - 64 years exercise for 150 minutes or at least 75 minutes of vigorous exercise every week. The goal is to keep the body healthy and fit.
 
In addition, WHO also urges people to exercise actively, whatever the movement is. This is considered better than not exercising at all. People can do the lightest exercise, to increase the frequency, intensity, and duration from time to time.
 
Meanwhile, exercise that WHO recommends for adults aged up to 64 years is heavy aerobic exercise per week. This type of exercise can also help reduce the risk of premature death, heart disease, hypertension, cancer, and type 2 diabetes. With a duration of at least 150 to 300 minutes, or a minimum of 75 to 150 minutes for vigorous exercise.
 
These guidelines from WHO also recommend that older people, aged 65 years and over, are encouraged to exercise at least 150 to 300 minutes at moderate intensity per week. Especially for the elderly, exercise guidance is needed because they have to prioritize balance and strength training for several days a week. This aims to prevent falls and injuries, as well as decrease in bone health and strength performance.
 
Meanwhile, pregnant and childbirth women are also advised to be active during and after pregnancy, because it is beneficial for both mother and baby. This activity can reduce the risk of gestational diabetes, childbirth complications, and postpartum depression.
 
A report says that if pregnant and post-partum women have no underlying conditions or complications, they need to do at least 150 minutes of aerobic and moderate strengthening per week. It should be noted, pregnant women should be hydrated enough to avoid physically risky activities, and prevent symptoms that can cause dizziness, painful contractions, or bleeding.
 
Meanwhile, WHO recommends children up to adolescents aged 17 to exercise at least 60 minutes every day. According to these recommendations, the type of exercise recommended for children to adolescents is aerobics, such as jogging or cycling.
 
Judging by the attitude of children who tend to be bored or reluctant to exercise, parents can persuade them with the term of "let’s play!" Joseph Hayes, Principal Psychiatry Researcher at University College London, said that if parents are able to encourage children to exercise with their mental health in mind, it may be more effective, rather than explaining the impact of physical health to children.

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