depliant percorsi - ENG rev03_STP

intensity aerobic physical activity to 300 minutes per week. Muscle-strengthening
activities should be done involving major muscle groups twice a week.
The recommended amount of physical activity can be spread out over the day to better
include exercise in the daily routine, e.g. through 5 sessions of at least 30 minutes per
week or through 25 minutes of vigorous intensity exercise 3 times per week.
- Adults aged over 65 years should do at least 150 minutes per week of moderateintensity
aerobic physical activity. For people with poor mobility, it is also recommended
to combine muscle-strengthening activities for major muscle groups two or more times
a week and activities to improve balance and prevent falls three or more times per week.
Adults who cannot do the recommended amounts of activity, due to their health
conditions, should adopt an active lifestyle and perform low-intensity physical activity,
within the limits allowed by their abilities and condition.
What is the meaning of moderate- or vigorous-intensity physical activity?
Moderate-intensity physical activity is usually characterised by a higher energy
expenditure compared to that required at rest, and generally allows to easily talk. A
typical example is walking at a brisk pace.
Vigorous-intensity physical activity, instead, induces a higher energy expenditure. At
this intensity, it usually becomes more difficult to converse, so much so only a few words
can be uttered before catching breath. An example of such a form of physical activity is
running at a slow pace (jogging).
Physical activity levels can also be achieved while performing normal occupations, which
are part of the daily routine. These, based on age, are: for young people movement games
and activities, sports, leisure-time activities, school physical education, foot or bicycle
transportation;
for adults active travel, work or leisure activities, household chores or sports; for the
elderly non-motorised travel, leisure activities, gardening, household chores or some
sports.
Depending on age, the context for physical activity may be different: school, family,
community, worksites or sport places. It is important to know that “little is better than
nothing” and, therefore, that some health benefits for sedentary adults can be achieved
even with minimum amounts of physical activity. However, it is important to set the goal
of reaching and, if possible, exceeding the recommended levels. Those able to exceed
such levels will gain additional benefits for their health.
The deleterious effects of hours of sedentary lifestyles are independent of the level of
physical activity during leisure time and can also be found in individuals who achieve the
recommended amount of physical activity. It is possible for physically active people to be
sedentary at the same time, because, for example, after a morning exercise session, they
spend much of the remaining daily time sitting (e.g. driving to and from work and sitting
at a desk for the entire working day).