24-hour movement patterns or how to introduce exercise into our daily routine

We continually live in

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Adults, throughout a day, carry out a multitude of activities, domestic tasks, family organization, work life, hobbies (of an infinite nature) and a long etcetera.

In fact, all the activities carried out daily can be included in three concepts: physical activity (of more or less volume and intensity), sedentary behavior or sleep.

These three concepts encompass what are called 24-hour movement patterns.

According to this paradigm, throughout an entire day, while one pattern is being performed, another cannot inevitably be performed;

That is, while performing physical activity you cannot sleep or be sedentary;

and, in the same way, it affects the interaction of the other two patterns.

Within adulthood, these recommendations are differentiated into two large age groups, 18 to 64 years of age and over 65 years of age.

For the first age group (18 to 64 years), the recommendations are, in terms of physical activity, moderate intensity aerobic physical activity for at least 150 to 300 minutes/week and intense aerobic physical activity for at least 75 to 150 minutes/week. minutes.

And also, carry out muscle strengthening sessions two or more days a week with moderate or intense intensities.

Regarding sedentary behavior, it is advisable not to spend more than 8 hours and, within them, not spend more than 3 hours exposed to screens recreationally.

Whenever possible, try not to spend more than an hour at a time in sedentary behavior.

And as for sleep, the advice is to sleep continuously and with good quality (sleep continuously, not wake up continuously, feel rested) between 7 and 9 hours.

It would be interesting to adopt a routine between bedtime and getting up.

For the age group over 65 years of age, the recommendations are similar, with some notes, as in the case of physical activity: also include, 3 days a week, sessions prescribed by a sports science professional that have related content. with balance and functional work.

As for sleep, the figure can be between 7 and 8 hours.

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It is important to highlight that these 24-hour movement guidelines for these ages are appropriate regardless of gender, work or socioeconomic situation, and even cultural aspects.

Of course, they may not be suitable for pregnant women, people with any pathology or chronic illness.

In this case, it would be necessary to carry out a more in-depth study of the specific situation, from a holistic point of view (coaches, doctors, physiotherapists, rehabilitators), who analyze the case together.

What is clear is that compliance with 24-hour movement guidelines is associated with a multitude of health benefits, such as lower risk of mortality, cardiovascular diseases, different types of cancer or improved bone health.

In this way, some recommendations in each of the patterns that make up the 2 hours of movement could be:

• Physical activity: Between not moving and moving, move.

  This phrase is a continuous mantra.

  Every physical activity you do, no matter how light it may be, adds up.

  Obviously, performing physical exercise with the prescription of a sports physical educator (graduate in physical activity and sports sciences) for an individualized improvement of different capacities (strength, resistance, etc.) according to their individual characteristics, is essential.

  However, apart from carrying out these specific training sessions, actions such as climbing stairs, walking to work (or if you go by public transport, getting off one or two previous stops), taking your pet for a longer walk, carrying walking your children to school or walks around your neighborhood are small daily routines that can be incorporated into this section.

  Remember: while it is moving, it is impossible to stand still.

• Sedentary behavior: we must try to reduce it.

  In addition to the small recommendations indicated above, we are aware that in many cases work life involves sitting for many hours.

  Try, wherever possible, to incorporate active breaks.

  Subsequently, outside the work environment, try not to spend excessive amounts of time sitting or lying down continuously.

  Incorporate alarms that help you remember that you have to be active for a few minutes every hour (even if you are watching a series or movie).

• Sleep: rest is vitally important to recover the body.

  If there really is an insomnia problem or you do not sleep well for a long time, it is advisable to consult a specialist who will analyze the specific case individually.

  If not, some recommendations would be along the lines of always going to bed at the same time, reducing the use of light, highlighting the light emitted by screens, avoiding social networks that increase our attention between 30 and 60 minutes before going to bed, and Always try to get up at the same time.

  Again, little tips that can contribute to a healthier sleeping habit.

In general terms, it is highlighted that replacing sedentary behavior with small pills of light physical activity and changing light physical activity for more moderate to vigorous physical activity, while preserving sufficient sleep, will lead to greater compliance with the patterns. of 24 hours of movement and therefore, provide greater health benefits.

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