According to the World Health Organization (WHO), the rates of physical inactivity show an increasing trend in many countries, a trend that considerably influences the appearance and increase of diseases associated with sedentary lifestyle that affect in general and with a very high impact the health of the world population.

Fortunately, reversing trends is a power that is always within our reach and changing this reality is just a matter of positive attitude, desire to live and determination to enjoy good health. Of course, discipline is important, the will to cultivate good eating habits and physical activity as a regular practice incorporated into your weekly routines.

No matter how old you are, you can put your life in motion. Below you will find the recommended levels of physical activity for three age groups: 5 to 17 years old, 18 to 64 years old, and 65 years and older. As you can see, there are very good recommendations to start with physical activity that will significantly improve your health and your sense of well-being. Let's go ahead.

Children and young people from 5 to 17 years old

• If you are in this age range (5 to 17 years old), you should accumulate a minimum of 60 minutes of moderate or vigorous physical activity daily.

• Physical activity for more than 60 minutes each day will give you additional health benefits.

• Daily physical activity should be mostly aerobic. It is very important for you to incorporate vigorous activity, particularly to strengthen your muscles and bones, at least three times a week.

Remember: to be in shape, ready for life, at least 60 minutes a day.

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Adults between 18 and 64 years

• If you are between 18 and 64 years old, you must accumulate a minimum of 150 minutes per week of moderate aerobic physical activity; or a minimum of 75 minutes per week of vigorous aerobic activity; or an equivalent combination of moderate and vigorous activity.

• Aerobic activity should be done in sessions of at least 10 minutes.

• For added benefit, you can increase those levels up to 300 minutes per week of moderate aerobic activity; or 150 minutes of vigorous aerobic activity each week; or an equivalent combination of moderate and vigorous activity.

• It is also of the utmost importance that you be able to perform muscle strengthening exercises for the large muscle groups, two or more days a week.

Remember: to be in shape, ready for life, at least 150 minutes a week.

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Adults over 65 years

• If you are already over 65, it is more advisable for you to put some rhythm into your life. Older adults should accumulate a minimum of 150 minutes per week of moderate aerobic physical activity; or no less than 75 minutes per week of vigorous aerobic activity; or an equivalent combination of moderate and vigorous physical activity.

• You must develop aerobic activity in sessions of at least 10 minutes.

• For even greater benefits, you can increase your physical activity up to 300 minutes per week through moderate-intensity aerobics; Or practice 150 minutes a week of vigorous aerobic activity; or an equivalent combination of moderate and vigorous physical activity.

• If you are in an older age group and have some mobility difficulties, it is important that you are able to dedicate three or more days a week to physical activities that help you improve your balance so that you can avoid falls.

• It is very important that you encourage yourself to perform muscle strengthening activities of the large muscle groups, preferably two or more times a week.

• If your health condition prevents you from doing the recommended physical activity, don't worry, try to stay active as much as your health allows. But in moderation, always try to demand a little of yourself.

Remember: to be in shape, ready for life, at least 150 minutes a week.