CHAPTER – 2
- World Health Organisation (WHO) has published exercise
guidelines for different age groups, which are design to promote
health and prevent chronic measures such as obesity, diabetes and
heart diseases.
- Here are the exercise guidelines for different age groups as
recommend by WHO:
1. For children under 5 years
2. Children and Adolescents age 15-17
3. Adults 18-64
4. Older Adults 65 years or above
Stages of Growth and Development :
1. Infants (less than 1 year)
2. Toddlers (1-2 years)
3. Children (3-4 years)
4. Children and Youth (5-17 years)
5. Adults (18-64 years)
6. Older Adult (65 Years and Above)
1. Infants :
- They should be provided enough space and open environment to
promote movement and minimize restrictive.
- Activities like crawling and rolling should be performed on mat or
sheet that should be at least 7 feet by 4 feet in size.
- For 0-3 months of age 14-17 hours and 4-11 months of age baby
should have 12-16 hours of good quality sleep that includes nap.
2. Toddlers :
- The child should not be involved in any sedentary activity which is
more than one-hour including being restrained in prams/strollers.
- Once they learn to sit and stand, they should be encouraged to
undertake fundamental physical activity like walking, running,
jumping, catching, throwing, leaping etc.
3. Children (3-4 years)
- They should spend at least 180 minutes in a variety of types of
physical activities at any intensity.
- This should be spread throughout the day, indoors and outdoors. In
the 180 minutes of physical activity, we can include light activities
such as standing up, moving around, rolling and playing, as well as
more energetic activities like
Skipping, hopping, running and jumping.
4. Children and Youth (5-17 years)
- These recommendations are relevant to healthy children between age
of 5 to 17 irrespective of gender, race, ethnicity or social-economic
status.
- Children with a specific medical condition or disability may follow
these special recommendations under advice of a medical official or
with the help of the school special education teacher.
- Activities should be done in a progressive manner, for example
starting the session with simple exercises to complex, gradually
increasing the frequency, duration and intensity of the activities.
- The main aim of activities during this age group is to improve
cardiorespiratory and muscular fitness, bone health, cardiovascular
and metabolic health biomarkers and to reduce symptoms of anxiety
and depression.
5. Adults (18-64 years)
- These recommendations are relevant to healthy adults between age of
18 to 64 irrespective of gender, race, ethnicity or social-economic
status.
- Adults with disabilities may follow these recommendations with
adjustment as per capacity or limitations. Adults having any medical
condition should follow the advice of medical officials.
- Activities should be done in a progressive manner, for example
starting the session with simple exercises to complex, gradually
increasing the frequency, duration and intensity of the activities.
6. Older Adults (65 Years and Above)
- These recommendations are relevant to healthy adults between age of
18 to 64 irrespective of gender, race, ethnicity or social-economic
status. These recommendations are also relevant for individuals
suffering from chronic NCD conditions.
- Adults with disabilities may follow these recommendations with
adjustment as per capacity or limitations. Individuals with specific
health conditions, such as cardiovascular diseases and diabetes, may
need to take extra precautions and seek medical advice before trying
to achieve the recommended levels of physical activity.
- Activities should be done in a progressive manner, for example
starting the session with simple exercises to complex, gradually
increasing the frequency, duration and intensity of the activities.
Common Postural Deformities and
Flat Foot Knock Knees
their Corrective Measures:
Postural
Deformities Kyphosis
Round
Shoulder
Lordosis
Scollosis
Bow Legs
