Staying physically active and performing regular physical activity adapted to our abilities is vital for better health and quality of life, increases a sense of self-efficacy and often results in an increase in social relationships.

The World Health Organization (WHO) and other international organisations and governments in many countries have launched campaigns to promote physical exercise as a way to promote and enjoy a healthier life. Doing sport or maintaining a physically active lifestyle also contributes to better cognitive functions, such as memory, and better maintenance of them in ageing. Being physically active is also associated with greater tolerance to stress, reduced anxiety, greater emotional stability and control of sleep disorders.

Doing physical activity is possible at any age and in any physical or health condition. Staying physically active should not only be understood to mean intentionally doing exercise or sport from a performance point of view, but may consist of incorporating movement into daily activities. It is about identifying exercises or activities that you already perform (such as climbing stairs, household chores or walking) and intensifying and increasing them progressively, taking into account personal limits and availabilities. So, for those who are not very active, start walking every day. If you already walk daily, increase the distance or your pace. It is recommended to consult your doctor before starting or significantly changing your routine of daily physical activity.

Tricks to “activate” our daily life:

1. Run errands and go shopping on foot instead of using the car.
2. Walk up the stairs rather than taking the lift.
3. When you park your car, do it further from your destination and walk.
4. If you use the metro or the bus, get off one stop before your destination and complete your journey on foot.
5. Walk with family or friends.

Recommendations for physical exercise:

1. Do between one and a half hours and two hours of moderate-intensity physical activity per week at 50-70% of maximal heart rate, divided into three sessions of 30-40 minutes.
2. Try new activities or sports.
3. Do activities such as dancing, yoga, etc.
4. Walk at a fast pace or do some other aerobic activity to increase your heart rate.
5. Do strength/endurance exercises.