An Active Lifestyle

Benefits of Physical Activity

• Improves sleep quality

• Improves balanced

• Reduces risk of non-communicable diseases

• Improves mental health

Recommended hours of physical activity

Elderly

150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity aerobic activity per week

Pregnant Women

150 minutes of moderate-intensity aerobic physical activity per week

Children and adolescents

60 minutes per day of moderate to vigorous intensity physical activity

Adults

150-300 minutes of moderate-intensity or 75-150 of vigorous intensity aerobic activity per week

Adults with Chronic Conditions

150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity aerobic activity per week

Factors that Affect Physical Activity

Gender differences, social and cultural expectation, socioeconomic status, age

What do men generally have?

Greater muscle mass, high testosterone levels and lower body fat percentages contributing to greater strength and endurance

What do women tend to have?

More flexibility and higher fat storage, influencing performance

What can influence participation?

Gender norms

What may women face barriers of?

Safety concerns, cultural expectations or lack of access to facilities

How may socioeconomic status influence engagement in physical activity?

Access to gyms, sports facilities, and safe outdoor spaces

Who are naturally more active?

Children and adolescents due to play and school sports

How can physical activity in adolescents become more sedentary?

With increased academic pressure and usage of technology

Why may adults experience a decline in activity?

Work and family commitments

Why may older adults tend to be less active?

Due to mobility issues and health concerns engaging in activities that improve balance, strength and flexibility to prevent falls.

Immune System

Protects the body from infectious diseases/pathogens/harmful microbes and tissue repair

Positive exercise implications on the immune system

• Regular bouts of short lasting, moderate to vigorous intensity exercises

• Improves the transport of white blood cells and removal of waste from the body

Negative exercise implications on the immune system

• Repetitive long lasting, high intensity exercise can be immunosuppressive

• Regular heavy training loads can increase cortisol levels

• Inflammatory response to muscle damage

Factors that lower immunity in athletes

• high training volume and intensity

• increased cortisol

• poor nutrition

• inadequate recovery

• lack of sleep

• psychological stress

Recommendations to maintain Immune Health

• rest and recovery

• monitor sleep and wellbeing

• eat a well-balanced diet

• manipulate training load/intensity