By Health & Science Africa
Medical experts say regular physical activity has significant physical and mental health benefits.
They say it improves the health and mental alertness of people whether elderly or young, and advises all categories of people to indulge in some physical effort for better health.
The World Health Organization (EHO) said in adults, physical activity helps prevent chronic health conditions, manage chronic health conditions, reduce depression and anxiety, enhance brain health and improve overall wellbeing.
It said In children and adolescents, physical activity helps: promote bone health, encourage healthy growth, encourage development of muscle and improve motor and cognitive development.
WHO however, said data shows that 31% of adults and 80% of adolescents don’t meet the recommended levels of physical activity.
It said any physical activity is better than none.
The organization suggested the following in getting one’s physical activity levels up:
<span;><span;>- Pregnant and postpartum women should get 150 minutes of physical activity per week.
-Adults and older adults should get 150-300 minutes of physical activity per week.
<span;><span;>- Children and adolescents should get 60 minutes of physical activity per day.
According to Thomas Akingbade, a physiotherapist, with the Central Hospital Benin, physical activity helps to improve health, maintain fitness and serve as a means of physical rehabilitation.
He said exercise can help boost one’s energy, protect the heart, and manage symptoms of illness or pain as well as weight among others
He said, “Scientific studies have found that physical activity was the number one contributor to longevity, adding extra years to one’s life, even if you don’t start exercising until your older years.”
Akingbade said exercise is for all categories of people, especially the elderly , adding, that “as you grow older, an active lifestyle becomes more important than ever to keep good health.”
He noted that maintaining a regular exercise routine can be a challenge at any age, as people feel discouraged by health problems, aches and pains, or concerns about injuries or falls.
Akingbade advised that before embarking on an exercise programme, one should get medical clearance from a doctor, especially if one had a pre-existing medical condition to know if there are activities he should avoid.
He also said in doing the exercise, people should consider health concerns, keeping in mind how their ongoing health problems affect their workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule.
He said, “Also listen to your body because exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain.
“Put your routine on hold if a joint is red, swollen, or tender to the touch. The best way to cope with injuries is to avoid them in the first place. If you regularly experience pain or discomfort after exercising, try exercising for less time but more frequently throughout the day,” the physiotherapist advised.
He further said exercise should start slow and build up steadily, adding that if one has not been active for a while, building up exercise programme will help little by little.
“Try spacing workouts in ten-minute increments twice a day. If you’re concerned about falling or have an ongoing heart problem, start with easy chair exercises to slowly increase your fitness and confidence.
“Commit to an exercise schedule for at least three or four weeks so that it becomes a habit, and force yourself to stick to it. This is much easier if you find activities you enjoy,” he stated.
He added that in doing exercise, “people should try to focus on how their bodies feel as they move, the rhythm of breathing, the way their feet strike the ground, their muscles flexing, for example. You’ll improve your physical condition faster, relieve stress and anxiety, and more likely avoid accidents or injuries.”
