What physical activities are recommended for children, adolescents, adults and the elderly? The Alzheimer Foundation and the WHO answer us.
- The Alzheimer Foundation gives examples of physical activities suitable for each age group.
- “According to the World Health Organization (WHO) recommendations on physical activity and health, each age has its specific exercise needs,” she explains.
- “Whatever your age, it’s essential to stay active to support your physical and cognitive health,” she adds.
In a press release, the Alzheimer Foundation underlines “the importance of physical activity in maintaining good cognitive health and reducing the risk of developing neurodegenerative diseases”.
She nevertheless specifies that if age is not a limit for practicing physical activity, it must still be taken into account in the choice of sports practiced.
1/ Childhood and adolescence (5-17 years): “building a solid foundation for the future”
For children and adolescents, the WHO (World Health Organization) recommends at least 60 minutes of moderate to vigorous physical activity per day. “These activities should be primarily aerobic, but also include exercises that strengthen muscles and bones at least three times a week,” specifies the Alzheimer Foundation.
She therefore invites parents to encourage outdoor games (football, basketball, tennis) team sports, swimming, dancing and martial arts.
2/ Adult age (18-64 years): “keep fit and prevent illness”
For adults, the WHO recommends at least 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous-intensity activity per week, combining aerobic activities and muscle-strengthening exercises. two days a week.
The Alzheimer Foundation therefore recommends different sports to French adults:
– Fast walking. “Simple and accessible, brisk walking is a great way to stay active, especially for those with busy schedules,” she explains.
– Running or cycling. “These activities increase cardiovascular endurance, improve blood circulation and help manage stress. she indicates.
– Training in the gym. “Lifting weights or using resistance machines strengthens muscles and bones, reducing the risk of chronic diseases” she adds.
– Yoga and pilates. “These practices are ideal for improving flexibility, strengthening the core of the body and managing stress, thus contributing to better mental health,” she reports.
3/ Elderly people (65 years and over): “maintain autonomy and prevent cognitive decline”
For older people, the WHO recommends getting 150 to 300 minutes of moderate-intensity physical activity per week, adding movements that improve balance and prevent falls at least three times per week. “It is also important to incorporate muscle strengthening exercises two days a week,” specifies the Alzheimer Foundation.
The non-profit organization therefore invites older people to do:
– Daily walkingbecause “It’s a low-impact activity that helps maintain mobility, improves circulation and supports cardiovascular health.”
– Tai Chi, “because this gentle martial art is particularly recommended to improve balance, coordination and flexibility while reducing the risk of falls.
– Aqua-gymbecause “Exercising in water is ideal for older adults. It reduces pressure on joints while providing natural resistance that strengthens muscles.”
– Gentle yogabecause “yoga postures adapted for seniors can improve flexibility, breathing and relaxation while stimulating concentration and memory”.
The Alzheimer Foundation ends its press release by writing that “regardless of your age, staying active is essential to supporting your physical and cognitive health.”
