How Important Is Physical Activity?

Physical activity is a necessity and if done regularly it becomes an important tool for improving overall physical, mental and mental health as well as greatly reducing the risk for people's chronic illnesses.

People who are more active in their daily lives are less likely to be affected by various diseases. Physical activity is a necessity and if done regularly it becomes an important tool for improving overall physical, mental and mental health, and greatly reduces the risk for chronic human illnesses, say health promotion specialists at the Albanian Public Health Institute .


The specialist of this institute, Jeta Lakrori brings facts about the connection between physical activity and health, explaining that regular physical activity helps maintain a healthy body. "People who are physically active have a lower risk of cardiovascular disease, high blood pressure, stroke, type 2 diabetes, breast and intestinal cancer, osteoporosis and depression. They have a lower risk of various fractures and fractures and maintain a normal weight and have the opportunity to live longer, etc., ”she says.

Physical activity is not just exercise, but any body movement produced by skeletal muscle that requires energy expenditure. Meanwhile, according to the World Health Organization, people generally need at least 30 minutes of moderate physical activity in almost all days of the week, or at least 5 days of it, to be healthy.

How much physical activity do people need to stay healthy?

It is recommended that individuals engage in appropriate levels of physical activity throughout their lives. For general health, it is recommended 30 minutes of moderate physical activity almost all day of the week or at least 5 days of it, to prevent obesity require 45-60 minutes of moderate physical activity almost all day of the week. or at least 5 days of age, for maintaining normal weight, 60-80 minutes of moderate physical activity almost all day of the week or at least 5 days of it.


For children and adolescents ages 5 - 17, 60 minutes of moderate to intense physical activity for 5 days a week is recommended, or an equal combination of moderate to intense physical activity. Also, at least 2 days a week, children should perform activities that strengthen bone health, muscle strength and flexibility. Physical activity can be performed in a single session or in sessions of 10 minutes each.


For ages over 65 the same advice as for other ages. But if their health conditions cannot allow them to do the recommended physical activity, they must be physically active as much as their abilities allow.

Practical advice

    Start with activities that only take you a few minutes and add it gradually
    Try different activities until you find what you like
    Park the car away from the destination you were headed to
    Climb up or down the bus not at the right station
    Climb stairs instead of elevator to work, supermarket or home
    Strain your body several times a day at your office desk
    Do free walking for 10 minutes daily
    Play actively with children or pets twice a week
    Wash the car yourself instead of washing it in the car wash
    It takes 150 minutes a week to be active. Try a quick 10-minute walk 3 times a day for 5 days a week.