As the pandemic continues, people’s lifestyle has changed due to restriction of outdoor activities enforced at the early stage of pandemic. Although outdoor activities were cautiously being lifted, the impact of community quarantine has led some people to be accustomed to sedentary lifestyle.
Sedentary lifestyle is one with little or no physical activity. A common example of which is prolonged sitting and is usually associated with an increased risk of acquiring chronic diseases such as heart and lung diseases, diabetes, loss of movement and decrease immune health. For these reasons, having a healthy lifestyle which includes physical activity along with proper nutrition plays a key role in staying fit and healthy in times of pandemic.
Physical activity refers to any body movements that consumes energy such as standing, walking, and stretching. Physical activity with moderate intensity such brisk walking, doing house chores, casual bicycling, and vigorous intensity such as running, jumping rope, aerobic dancing and other rigorous exercise improves overall health. Aerobic activities involve repeated sequences of light-to-moderate intensity activities for extended periods of time.
Recommended physical activity needed for good health varies on difference age-groups. Children and adolescent ages 5 to 17 years old should do at least an average of 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical activity, across the week. Alternatively, they can incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week.
For adults, it is recommended to have at least 150– 300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week, for substantial health benefits. For additional health benefits, adults can also do muscle strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week.
For older adults aged 65 years old and above, it is recommended that they have at least 150– 300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week, for substantial health benefits.
Adults and older adults with chronic condition such as diabetes, heart and lung diseases may opt to do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous intensity activity throughout the week for substantial health benefits.
Achieving one’s ideal weight cannot suffice through physical activity alone, proper nutrition plays a key role in ensuring to meet the body’s demands on physical activity as well as maintaining normal body functions. To start a healthy food choice, 10 Kumainments a popularized version of Nutritional Guidelines for the Filipinos developed by the National Nutrition Council to guide Filipinos in all walks of life in attaining a healthy lifestyle. In addition, Pinggang Pinoy a food plate model developed by FNRI-DOST to easily understand right proportion of food group proportions in a meal.
For a comprehensive diet regimen, it is best to consult with a registered Nutritionist-Dietitian to provide an attainable and individual specific weight-loss diet plan.
In these challenging times, healthy lifestyle does not only help in preventing diseases but also strengthen one’s mind and body in reaching new heights ahead.
Sources:
WHO Guidelines on Physical Activity and Sedentary Behavior, 2020
