CHILDREN AND WOMEN IN SPORTS - UNIT 2 CLASS 12th
Exercise guidelines of WHO for different age groups
What is physical activity?
WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work. Both moderate- and vigorous-intensity physical activity improve health.
How much of physical activity is recommended?
WHO guidelines and recommendations provide details for different age groups and specific population groups on how much physical activity is needed for good health.
WHO recommends:
In a 24-hour day, infants :
- be physically active several times a day in a variety of ways, particularly through interactive floor-based play; more is better. For those not yet mobile, this includes at least 30 minutes in prone position (tummy time) spread throughout the day while awake;इसमें पूरे दिन जागते समय प्रवण स्थिति में कम से कम 30 मिनट (पेट का समय) शामिल है;
- not be restrained for more than 1 hour at a time (e.g., prams/strollers, high chairs, or strapped on a caregiver’s back);
- Screen time is not recommended.
- When sedentary, engaging in reading and storytelling with a caregiver is encouraged; and
- have 14-17h (0-3 months of age) or 12-16h (4-11 months of age) of good quality sleep, including naps.
In a 24-hour day, children 3-4 years of age should:
- spend at least 180 minutes in a variety of types of physical activities at any intensity, of which at least 60 minutes is moderate- to vigorous-intensity physical activity, spread throughout the day; more is better;
- not be restrained for more than 1 hour at a time (e.g., prams/strollers) or sit for extended periods of time.
- When sedentary, engaging in reading and storytelling with a caregiver is); encourage; and
- have 10-11h of good quality sleep, which may include a nap, with regular sleep and wake-up times.
Children and adolescents aged 5-17 years
- should do at least an average of 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical activity, across the week.सप्ताह भर में प्रतिदिन 60 मिनट मध्यम से तीव्र तीव्रता, अधिकतर एरोबिक, शारीरिक गतिविधि।
- should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week.
- should limit the amount of time spent being sedentary, particularly the amount of recreational screen time.
Adults aged 18–64 years - should do at least 150–300 minutes of moderate-intensity aerobic physical activityमध्यम तीव्रता वाली एरोबिक शारीरिक गतिविधि;
- 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
- should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
- may increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.
- Same as for adults; and as part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity
Adults aged 65 years and above
Common Postural Deformities
यह skeletal system में deformities को संदर्भित करता है या जहां शरीर के अंग aligned नहीं होते हैं जिसके परिणामस्वरूप कुछ प्रकार की मुद्रा संबंधी विकृति होती है। मुद्रा संबंधी विकृति वाले लोग अपना कार्य कुशलतापूर्वक नहीं कर पाते हैं।. Some common postural deformities are Knock Knee, Flat Foot, Round Shoulders, Lordosis, Kyphosis, Bow Legs and Scoliosis.
1. Knock Knee
It is also known as Genu valgum. Knock knee is a postural deformity in which both the knees touch or overlap’each other in the normal standing position. Due to this deformity, an individual usually faces difficulty during walking.
- Weakness of muscles and ligaments.
- Overweight body.
- Lack of balanced diet.
- Lack of vitamin D, calcium and phosphorus.
Precautions
- Balanced diet should be taken.
- Do not force the babies to walk at early age.
Corrective Measures
- Horse riding is to be done regularly, as it is one of the best exercise’s for correcting this problem.
- Keep a pillow between your knees whenever possible.
- Perform Padmasana and Gomukhasana.
2. Flat Foot
It is also known as pes planus or fallen arches. It is a deformity of the feet. In this deformity, there is no arch in the foot and the foot is completely flat. The individual faces problems in standings walking, jumping and running; –
Causes
- Heaviness of the body.
- Standing for a long time,
- Use of poor quality footwear not having an arch.
- Faulty posture.
- Wear shoes of proper shape and size.
- High heeled shoes or walking barefoot for long durations should be avoided.
- Corrective Measures.
- Walk on heels and toes.
- Pick up marbles with toes.
- Perform Vajrasana.
- Walk on wooden staircase.
3. Round Shoulders
It is a postural deformity in which the shoulders become round as they are drawn forward, the head is extended and the chin points forward.
Causes
- Poor posture in work, particularly in a desk job.
- Faulty furniture.
- Wrong habit of standing and sitting.
- Carrying heavy load on shoulders.
Precautions
- Do not sit, stand or walk in bent position.
- Avoid tight fitting clothes.
- Corrective Measures.
- Stand in correct posture.
- Keep the finger tips on your shoulders and encircle your elbows in clockwise and anti-clockwise direction.
- Perform Chakrasana and Dhanurasana for some time.
- Hold the horizontal bar for some time.
4. Lordosis
This problem is also known as hollow back. It is the inward curvature of the spine or a deformity of spinal curvature. It is an increased forward curve in the lumbar region. It creates problems in standing and walking.
Causes
- Habitual over-eating.
- Improper environment.
- Diseases affecting vertebrae.
- Improper development of muscles.
- Lack of exercise.
Precautions
- Take a balanced diet.
- Keep the body straight while carrying weights.
- Avoid walking too long with weight on one hand.
- Don’t walk, sit or stand in bent position.
Corrective Measures
- Perform Halasana and Paschimottasana.
- Do sit-ups slowly.
- Stand to attention and touch the feet with the hands repeatedly.
- Lie on your back and lift feet vertically.
5. Kyphosis
It is also named as Hunch back. Deformity of the spinal curvature in which there is an increase of exaggeration of a backward curve or a decrease of a forward curve. It is also called as round upper back.
- Malnutrition, illness.
- Carrying heavy load on shoulders.
- Habit of bending while walking.
- Wearing light and shapeless clothes.
Precautions
- Take a balanced diet.
- Keep the body straight while carrying weights.
- Avoid walking too long with weight on one hand.
- Don’t walk, sit or stand in bent position.
Corrective Measures
- Bend head backwards in standing position.
- Perform Chakrasana and Bhujangasana.
- Hold arms at shoulder level and bending elbows.
6. Bow Legs
This deformity is also known as genu varum. It is a deformity just the reverse of the knock knee position. In fact, if there is a wide gap between the knees, the deformity can be observed easily when an individual walks or runs.
Causes
- Putting extra weight on leg muscles.
- Lack of balanced diet and deficiency of calcium and phosphorus.
- Improper way of walking.
- Forcing babies to walk at a very early age.
- Balanced diet should be taken.
- Do not force the babies to walk at early age.
Corrective Measures
- Never stand for a long time.
- Use vitamin D supplement and a proper balanced diet.
- Walk by bending the toes inward or on the inner edge of the feet.
- Proper massage should be given to the child if this problem is observed early in life.
7. Scoliosis
It is a postural deformity of spinal curvature in which there is one large lateral curve extending through the whole length of the spine, or there may be two curves. This type of deformity is also called curve.
- Short leg of one side.
- One side flat foot.
- Carrying heavy loads on one shoulder.
- Heredity defects.
- One side paralysis of spinal muscles.
- Take a balanced diet.
- Keep the body straight while carrying weights.
- Avoid walking too long with weight on one hand.
- Don’t walk, sit or stand in bent position.
Corrective Measures
- Perform Trikonasana with proper technique.
- Avoid walking with a heavy weight.
- Lie down in prone position, i.e. on the chest. Right arm should be upward and left atm at side. After that move right arm towards,the left overhead. Press down with left hand and then slide the left hip up.
- Stand erect, lift left heel and left hip, extend right arm in an arch and press left hand against the ribs.
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