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Hábitos Saludables
Recomendaciónes alimentarias: Alimentación saludable
Recomendaciones
La realización de actividad física regular es un importante factor de protección en la prevención y tratamiento de enfermedades no transmisibles (diabetes tipo 2, enfermedades cardiovasculares y varios tipos de cáncer), en la salud mental por prevenir el deterioro cognitivo, en los síntomas de depresión y la ansiedad, en el mantenimiento de un peso saludable y en el bienestar general.
Infancia y adolescencia
En este grupo que alcanza de los 5 a los 18 años la actividad física es beneficiosa porque mejora:
- la forma física: funciones cardiorrespiratorias y musculares
- la salud cardiometabólica: tensión arterial, dislipemia, glucosa y resistencia a la insulina
- los resultados cognitivos: ejercicio académico
- la salud mental: menor prevalencia de síntomas de depresión
- la adiposidad: menor índice de grasa corporal
Se recomienda:
- al menos 60 minutos/día de actividad física principalmente aeróbica de intensidad moderada a vigorosa así como actividades que refuercen los huesos y músculos
- limitar el tiempo de ocio sedentario principalmente el de delante de una pantalla (TV, videojuegos, tablets).
Personas adultas
En las personas adultas la actividad física es beneficiosa porque mejora:
- la mortalidad por todas las causas
- la mortalidad cardiovascular
- la incidencia de hipertensión, algunos cánceres, la diabetes mellitus tipo 2
- la salud mental ya que reduce la presencia de síntomas de depresión y ansiedad
- la salud cognitiva
- el sueño
- la adiposidad reduciendo el índice de grasa corporal
Se recomienda:
- una actividad física semanal de un mínimo entre 150-300 minutos de actividad física aeróbica de intensidad moderada o un mínimo de entre 75-150 minutos de actividad física de intensidad vigorosa o una combinación equivalente de actividades de intensidad moderada y vigorosa
- limitar el tiempo de ocio sedentario y sustituirlo por cualquier tipo de actividad física
Personas mayores.
En este grupo, la actividad física es beneficiosa porque mejora:
- la mortalidad por todas las causas
- la mortalidad cardiovascular
- la incidencia de hipertensión, algunos cánceres y diabetes mellitus tipo 3
- la salud mental por disminuir la presencia de síntomas de depresión y ansiedad
- la salud cognitiva
- el sueño
- el índice de grasa corporal
- la prevención de caídas y lesiones por caídas
- el deterioro de la salud ósea
Se recomienda:
- la realización de actividad física con regularidad
- una actividad física semanal de un mínimo entre 150-300 minutos de actividad física aeróbica de intensidad moderada o un mínimo de entre 75-150 minutos de actividad física de intensidad vigorosa o una combinación equivalente de actividades de intensidad moderada y vigorosa
- limitar el tiempo de ocio sedentario y sustituirlo por cualquier tipo de actividad física
Mujeres embarazadas y en puerperio.
En este grupo de mujeres la actividad física es beneficiosa tanto para la salud de la madre como la del feto porque puede colaborar en:
- reducir el riesgo de preclampsia, hipertensión gestacional, diabetes gestacional, aumento excesivo de peso durante el embarazo, complicaciones durante el parto y depresión post-parto
- menor incidencia de complicaciones neonatales, ausencia de efectos nocivos en el peso al nacer y ausencia de un incremento del riesgo de muerte fetal
Se recomienda:
- una actividad física de al menos 150 minutos/semanales de actividad física aeróbica de intensidad moderada
- limitar el tiempo de ocio sedentario y sustituirlo por cualquier tipo de actividad física
Enlace: Directrices de la OMS sobre actividad física y hábitos sedentarios
