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Physical inactivity is considered the fourth leading risk factor causing death globally (accounting for 6% of total deaths worldwide). This is followed by high blood pressure (13%), smoking (9%) and high blood glucose (6%). Overweight and obesity account for 5% of total deaths worldwide.
Many countries have seen a decline in levels of physical activity, which is negatively impacting the overall health of people around the world and the rise in non-communicable diseases such as cardiovascular disease, diabetes and cancer, as well as their risk factors, including high blood pressure, high blood sugar and excess weight. It is estimated that physical inactivity is the main cause of about 21 - 25% of cases of breast and colon cancer, 27% of cases of diabetes and about 30% of cases of coronary heart disease. In addition, noncommunicable diseases account for almost half of the global disease burden. It is currently estimated that 6 out of 10 deaths are due to non-communicable diseases.
Three trends are impacting global health: population aging, rapid unplanned urbanization and globalization.
All three trends lead to poor health and behavior.

There is compelling evidence that the physical fitness and health of children and young people can be significantly improved through physical activity. Compared to young people who do not engage in physical activity, physically active children and young people have stronger cardiorespiratory systems and musculoskeletal tissues. Documented health benefits include a reduced risk of excess weight, a more favorable risk profile for cardiovascular and metabolic diseases, a stronger bone structure, and reduced symptoms of anxiety and depression.

1. Adults aged 18-64 years should engage in at least 150 minutes of moderate-intensity physical activity per week, or perform at least 75 minutes of vigorous-intensity aerobic exercise per week, or an equivalent amount of moderate-to-vigorous intensity physical activity.
3. To obtain additional health benefits, adults should increase their amount of moderate-intensity aerobic exercise to 300 minutes per week, or engage in vigorous-intensity aerobic exercise to 150 minutes per week, or an equivalent amount of moderate-to-vigorous intensity physical activity.
4. Strength exercises should be performed using major muscle groups 2 or more days a week.

1. Older adults should engage in at least 150 minutes of moderate-intensity physical activity per week, or perform at least 75 minutes of vigorous-intensity aerobic exercise per week, or an equivalent amount of moderate-to-vigorous intensity physical activity.
2. Aerobic exercises should be performed in series lasting at least 10 minutes.
3. For additional health benefits, older adults should increase moderate-intensity aerobic exercise to 300 minutes per week, or perform vigorous-intensity aerobic exercise to 150 minutes per week, or an equivalent amount of moderate-to-vigorous intensity physical activity.
4. Older adults with mobility problems should perform balance and fall prevention exercises 3 or more days per week.
5. Strength exercises should be performed using major muscle groups 2 or more days a week.
6. If older adults are unable to perform the recommended amount of physical activity, they should engage in exercise that is appropriate to their abilities and health status.

Lack of physical activity is a significant risk factor for noncommunicable diseases (NCDs) such as stroke, diabetes and cancer. In many countries, people are doing less and less physical activity. Globally, 23% of adults and 81% of adolescents attending school lack physical activity.

As outlined in the WHO Global Action Plan for the Prevention and Control of Noncommunicable Diseases 2013–2020, encouraging people to move more is a key strategy for reducing the burden of NCDs. The plan calls for reducing the prevalence of insufficient physical activity by 10% by 2025, which will also contribute to achieving the Sustainable Development Goals (SDGs).

WHO provides guidelines for minimum levels of activity to promote health for all age groups, but it is important to know that a little physical activity is better than no physical activity at all. People who lead an inactive lifestyle should start with light physical activity, building it into their daily routine, and gradually increase the duration, frequency and intensity of exercise over time. In turn, the country must take measures to provide people with more opportunities to lead an active lifestyle.

1.Physical activity (PA) reduces the risk of disease

PA reduces the risk of coronary heart disease, stroke, diabetes, high blood pressure, various types of cancer (including colon and breast cancer), and depression. In addition, physical activity plays a critical role in maintaining energy balance and normal body weight. Globally, about 23% of adults and 81% of adolescents attending school lack physical activity. In general, women and girls are less active than men and boys, and older people are less active than younger people.

2.Regular physical activity helps maintain health,

improves the condition of the muscles, cardiac and respiratory systems; improves bone health and functional health; reduces the risk of hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer, and depression; reduces the risk of falls, as well as hip and spine fractures; underlies energy metabolism and maintaining normal weight.

3. Physical activity should not be mistaken for sports.

Physical activity is understood as any bodily movement produced by skeletal muscles and requiring energy expenditure. This includes playing sports, exercising and other activities such as playing, walking, doing housework and gardening, and dancing. Any physical activity at work or in your free time, while walking or cycling, is good for your health.

4. Health benefits come from physical activity of both moderate and vigorous intensity.

Intensity is the degree of effort during physical activity. It can be described as how hard a person works during certain activities. The intensity of different forms of PA varies from person to person. Depending on a person's relative fitness level, examples of moderate PA may include brisk walking, dancing, or housework. Examples of vigorous physical activity may include running, fast cycling, fast swimming, or moving heavy objects.

5. 60 minutes per day for children and adolescents (ages 5-17 years).

Ages 5-17 need at least 60 minutes of moderate to vigorous exercise per day. More than 60 minutes of physical activity per day provides additional health benefits.

6. 150 minutes per week for people aged 18-64 years.

Adults aged 18–64 years should engage in at least 150 minutes of moderate-intensity physical activity per week or at least 75 minutes of vigorous-intensity physical activity per week, or an equivalent combination of moderate and vigorous activity. For exercise to benefit your heart and respiratory system, each session must last at least 10 minutes.

7. Adults age 65 and older.

The basic recommendations for adults and older people are the same. In addition, older adults with limited mobility should engage in physical activity to improve balance and prevent falls at least 3 days a week. If older adults are unable to engage in recommended amounts of physical activity due to health reasons, they should remain as physically active as their ability and condition allows.

8. All healthy adults need physical activity.

Unless there is a specific medical condition, WHO recommendations apply to all people, regardless of gender, race, ethnicity or income level. These recommendations also apply to people with chronic non-infectious pathologies not related to mobility, such as high blood pressure or diabetes. Adults with disabilities should also follow WHO recommendations.

9. A low level of physical activity is better than no physical activity at all.

People who lead an inactive lifestyle should start with low levels of physical activity and gradually increase the duration, frequency and intensity of exercise over time. Inactive adults, older adults and people with medical limitations will benefit further from being more active. Pregnant women, postpartum women, and people with heart disease may require additional precautions and medical advice before attempting to achieve recommended levels of PA.

10. A favorable environment (city, village) can promote physical activity.

Policies aimed at increasing physical activity include:

ensuring that all people have access to and safety in forms of active mobility, including walking and cycling;

implementing workplace policies that promote physical activity;

creating safe areas and premises in schools where students could actively spend their free time;

Developing quality physical education to support children's development of behaviors that will keep them physically active throughout their lives;

creation of sports and recreational facilities where everyone could play sports.

Public Health Department

First of all, of course, you should pay attention to the World Health Organization (WHO), whose documents are referenced in almost all European manuals, some of which have been completely written off without any changes.

18-64 years old
For adults in this age group, physical activity includes recreational or recreational exercise, physical activity (such as cycling or walking), occupational activities (i.e. work), household chores, games, competitions, sports or routine activities. within daily activities, family and community.
In order to strengthen the cardiopulmonary system, musculoskeletal tissues, reduce the risk of non-communicable diseases and depression, the following physical activity practices are recommended:
1. Adults 18 to 64 years of age should engage in at least 150 minutes per week of moderate-intensity aerobic activity, or at least 75 minutes per week of vigorous-intensity aerobic activity, or an equivalent combination of moderate-to-vigorous intensity physical activity.
2. Each aerobics session should last at least 10 minutes.
3. To obtain additional health benefits, adults in this age group should increase their moderate-intensity aerobic activity to 300 minutes per week, or 150 minutes per week if vigorous-intensity aerobic activity, or a similar combination of moderate-intensity and moderate-intensity aerobic activity. high intensity.
4. Strength exercises that involve major muscle groups, should be devoted 2 or more days per week.

(I highlighted the key points spontaneously so that the “blind spot” would not fall on them when reading).

For 65 years and older the recommendations differ little: at least 150 minutes per week of moderate-intensity aerobic exercise, or at least 75 minutes per week of high-intensity aerobic exercise, in order to gain additional health benefits Adults in this age group should increase their moderate-intensity aerobic activity to 300 minutes per week, or up to 150 minutes per week, and do 2 or more days per week of strength-training exercises that work major muscle groups. If older people, due to their health conditions, cannot perform the recommended amount of physical activity, then they should engage in physical exercises taking into account their physical capabilities and
health status.

The document also states that the benefits of following the above recommendations for all age groups, including the actual exercise itself, outweigh the disadvantages. With the recommended level of moderate-intensity physical activity of 150 minutes per week, there is virtually no incidence of musculoskeletal injury. In a multi-population approach, it may be appropriate to start with moderate-intensity activities and gradually increase to higher levels of physical activity.

You should also look at the meaning of the terms:

Health-improving physical activity: An activity that complements the main activity that creates additional
health benefits. Walking briskly, jumping rope, dancing, playing tennis or football, lifting weights,
climbing onto equipment on playgrounds during recess, doing yoga - all these are examples of health-improving physical
activity

High intensity physical activity: On an absolute scale, high intensity means that physical
activity is performed at a level of 6.0 times or more of resting intensity for adults and, as a rule, 7.0 times or more for
children and young people. On a scale of individual human capabilities from 0 to 10, high-intensity physical activity
is in the range from 7 to 8.

Moderate intensity physical activity: On an absolute scale, average intensity means that physical
activity is performed at a level of 3.0-5.9 times the resting intensity. On a scale of individual human capabilities from 0 to 10
Moderate-intensity physical activity ranges from 5 to 6 (34).

In Finland there is a research center for health-improving physical education, The UKK Institute, known among doctors (though those who generally know how to assess health levels) for its simple and informative 2-kilometer walking test, which is used in 22 countries. They presented recommendations for physical activity in the form of an infographic called Physical Activity Pie (2009):

2 hours 30 minutes of total aerobic physical activity (in portions of at least 10 minutes) or 1 hour 15 minutes of more intense exercise. In addition, everyone needs muscle-strengthening and balance training at least twice a week.

The ACSM recommends, for most adults, more than 30 minutes per day of moderate-intensity exercise, totaling ≥ 150 min/week, 3 or more times per week, a variety of vigorous-intensity activities totaling ≥ 75 min/week, 2 or more times per week strength exercises for all key muscle groups, as well as exercises for coordination and flexibility. Adults who are unable or unwilling to do this amount of physical activity may benefit from doing less activity. It is also recommended to reduce periods of immobility (for example, while sitting at work - so lift your butt off the chair and stretch), which has a positive effect on health even in active adults. The document is recommended for thoughtful review, because covers most issues related to physical education activities, everything is very reasoned, correct and justified.

WHO has developed the Global Guidelines on Physical Activity for Health with the overall aim of providing policy makers at national and regional levels with guidance on dose-response relationships between frequency, duration, intensity, type and overall the amount of physical activity needed to prevent non-communicable diseases.

• Global recommendations on physical activity for health

The recommendations outlined in this document are intended for three age groups: 5-17 year olds; 18-64 year olds; and people aged 65 years and older. Below is a section with recommendations for each age group.

Age group: children and teenagers (5-17 years old)

For children and young people in this age group, physical activity includes games, competitions, sports, travel, recreational activities, physical education or planned exercise within the family, school and community. To strengthen the cardiovascular system, musculoskeletal tissues and reduce the risk of non-communicable diseases, the following physical activity practices are recommended:

• Children and young people aged 5–17 years should engage in at least 60 minutes of moderate to vigorous intensity physical activity daily.
• Physical activity of more than 60 minutes per day will provide additional benefits to their health.
• The majority of daily physical activity should be aerobic exercise. Vigorous intensity physical activity, including exercise to develop musculoskeletal tissue, should be performed at least three times a week.

Age Group: Adults (18-64 years old)

For adults in this age group, physical activity includes recreational or recreational exercise, physical activity (such as cycling or walking), occupational activities (i.e. work), household chores, games, competitions, sports or routine activities. within daily activities, family and society.

In order to strengthen the cardiopulmonary system, musculoskeletal tissues, reduce the risk of non-communicable diseases and depression, the following physical activity practices are recommended:

• Adults 65 years of age and older should engage in at least 150 minutes per week of moderate-intensity aerobic activity, or at least 75 minutes per week of vigorous-intensity aerobic activity or equivalent moderate-to-vigorous physical activity.
• Each aerobics session should last at least 10 minutes.
• To reap additional health benefits, adults in this age group should increase their moderate-intensity aerobic activity to 300 minutes per week, or 150 minutes per week if vigorous-intensity aerobic activity, or a similar combination of moderate- and vigorous-intensity aerobic activity. .
• Adults in this age group with joint problems should do balance exercises to prevent falls 3 or more times per week.
• Strength training that involves major muscle groups should be done 2 or more days a week.
• If older people, due to their health conditions, cannot perform the recommended amount of physical activity, then they should engage in physical exercises taking into account their physical capabilities and health status.

Age Group: Elderly (65 years and above)

For adults in this age group, physical activity includes recreational or recreational exercise, physical activity (such as cycling or walking), professional activities (if the person continues to work), household chores, games, competitions, sports or scheduled activities. within the framework of daily activities, family and society.