The document discusses the health benefits of physical activity. It notes that physical inactivity is currently the fourth highest risk factor for health according to the WHO. It provides recommendations for different age groups, with children and adolescents recommended to get 60 minutes per day of moderate to vigorous activity, and adults recommended to get 150 minutes per week of moderate activity or 75 minutes of vigorous activity. It discusses benefits of physical activity such as lower cholesterol and blood pressure and reducing symptoms of anxiety and depression.

1. Health benefits of physical activity
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The issue of physical activity improving people's health today needs
attention because according to the World Health Organization, physical
inactivity is currently identified as the fourth highest risk factor in the
world to health. Let's find out what fitness is and the importance of
physical activity in daily life.
Levels of physical inactivity are increasing in many countries, with major
consequences for the prevalence of non-communicable diseases and
the general health of the world's population.
The global recommendations on the role of exercise in health focus on
the prevention of chronic noncommunicable diseases through physical
activity in the population and target population levels for these
recommendations. mainly policy makers at the national level.
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2. In developed countries, scientists and managers work together to devise
social programs that encourage and even compel companies, schools or
social organizations to adopt physical activity. improve the health of the
entire population. They develop detailed guidelines for managers at all
levels and citizens on this issue.
What is physical movement?
Physical activity should not be confused with sport. Physical movement
is any bodily movement produced by skeletal muscle and with the use of
energy.
Physical play/activity includes sports, exercise and other activities such
as playing, walking, errands or gardening. Even if you don't like vigorous
exercise, even if you find it difficult to stick to an exercise program, you
can still improve your health by incorporating moderate activity into your
diet. Daily life.
Inactive people should start with small physical activities and gradually
increase the duration, frequency and intensity: start something you enjoy
doing to kickstart your physical training like walking, dance in your room
to your favorite music… start with 10 minutes a day, a few days a week.
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3. Recommendations for physical activity for each age
Depending on age, the World Health Organization recommends different
methods, time, and intensity of physical activity.
For children and young people, physical activity includes play, sport,
transportation, housework, recreation, physical education, or planned
exercise in the home or school setting. and school and community
activities.
Children and adolescents aged 5 to 17 years should get at least 60
minutes of moderate to high intensity physical activity per day, at least 3
times per week, and should use protective equipment when participating
in activities. movements that pose a risk of injury.
For adults 18 years of age and older, physical activity includes physical
activity during leisure time, transportation (e.g., walking or biking),
performing chores, household chores, playing games, sports or planned
exercises in the context of daily life, family and community activities.

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Adults 18 years of age and older should accumulate at least 150 minutes
of moderate-intensity aerobic activity during the week or at least 75
minutes of vigorous physical activity during the week, or an equivalent
combination of moderate-intensity activity right and strong; Aerobic
activities should be performed for at least 10 minutes.
Older adults with reduced mobility should exercise to improve balance
and avoid falls 3 or more days per week. When older adults are unable
to do the recommended amount of physical activity because of health
problems, they should be as physically active as possible.
The concept of accumulation means the “total” duration of physical
activity of short periods combined, over a specified period of time. For
example, to reach a goal of 60 minutes of daily physical activity, children
could do two 30-minute sessions at different times of the day; Similarly,
adults can reach their 150-minute weekly goal by doing 30 minutes of
physical activity five times a week.
Benefits of physical activity
Moderate physical activity helps lower cholesterol, blood sugar and
regulate blood pressure. It also helps the body fight osteoporosis by
promoting bone health and reducing rheumatic symptoms by increasing
muscle flexibility, flexibility and range of motion of the joints.
In addition, according to a study that collected data on the physical
behavior and mental mood of more than 1.2 million Americans,
published in the medical journal The Lancet, physical activity not only
helps reduce symptoms of anxiety and depression but also makes
people happier is equivalent to earning more than 500 million VND per
year.
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5. How to improve fitness
The question that many people are interested in is: how to have good
fitness, as well as how to improve fitness fastest. Try to maintain the
habit of exercising every day in a regular and organized manner.
Besides, you can also learn how to exercise through:
➢ Reduce time off
➢ Maintain balance
➢ The intensity of exercise is stable, increasing gradually as
needed
➢ Appropriate frequency and duration of exercise
Therefore, to have good health, we need to exercise regularly. Take
more care of your health and that of your family today.
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