Q1: What is the meaning of physical activity and why is it important?
Ans: Physical activity means moving our body so that our muscles work and we use energy. This includes walking, running, playing, jumping, and sports. Physical activity is very important because it keeps our body strong and healthy. It helps our heart work better, makes our bones and muscles strong, and keeps our weight normal. It also makes our mind happy and calm. When we play or exercise, we feel less sad, less worried, and more confident. Physical activity also helps children grow properly and adults stay active for a long time.
Q2: Why does WHO say physical inactivity is dangerous?
Ans: WHO says physical inactivity is dangerous because not moving the body can cause many diseases. When people sit for long hours and do not exercise, their body becomes weak. It increases the risk of heart disease, diabetes, obesity, and high blood pressure. Physical inactivity also affects mental health and can cause stress, anxiety, and depression. Children who do not play become lazy and unhealthy. That is why WHO says regular physical activity is needed to live a long, healthy, and happy life.
Q3: What are the activity guidelines for infants below one year?
Ans: Infants below one year should be active every day in a safe way. They should be given space to move their hands, legs, head, and body freely. Tummy time for at least 30 minutes a day is important to make muscles strong. Babies should be encouraged to crawl, roll, and reach for objects. They should not be kept tied or sitting for long hours. Infants also need good sleep. Babies from 0-3 months need about 14-17 hours of sleep, and from 4-11 months need 12-16 hours including naps.
Q4: What are the WHO guidelines for children aged 1-2 years?
Ans: Children aged 1-2 years should not be made to sit or be tied for more than one hour at a time. They should be encouraged to walk, run, jump, and play freely. Screen time is not allowed for one-year-olds, and for two-year-olds it should be less than one hour. Children should do at least 180 minutes of physical activity every day. Reading and storytelling should be encouraged. Children also need proper sleep. They should sleep for about 11-14 hours every day including naps.
Q5: What physical activities are recommended for children aged 3-4 years?
Ans: Children aged 3-4 years should be active for at least 180 minutes in a day. Out of this, at least 60 minutes should be moderate to strong activities like running, hopping, jumping, and skipping. They should play games, ride a bicycle, climb, and play with balls. Sitting for long hours should be avoided. Screen time should be less than one hour. Children should also sleep well for about 10-13 hours daily. Regular activity helps children grow strong, active, and healthy.
Q6: Why should screen time be limited for young children?
Ans: Screen time should be limited because too much watching TV or using mobile phones makes children inactive. It reduces physical movement and makes the body weak. Long screen time can affect eyes, sleep, and concentration. Children may gain weight and become lazy. It also reduces social interaction and learning through play. WHO says children should play more and sit less. Reading, storytelling, and physical play help in better growth of body and mind than watching screens for a long time.
Q7: What are the exercise guidelines for children and youth aged 5-17 years?
Ans: Children and youth aged 5-17 years should do at least 60 minutes of physical activity every day. The activity should be moderate to strong, like running, cycling, swimming, or playing sports. Doing more than one hour gives extra health benefits. Activities should include running, jumping, throwing, and muscle-strengthening exercises. Physical activity helps in making bones strong, muscles fit, and heart healthy. It also improves mood, reduces stress, and helps children perform better in studies and social life.
Q8: What are the main benefits of physical activity for children and youth?
Ans: Physical activity helps children grow strong and healthy. It makes bones, muscles, heart, and lungs stronger. It improves balance, coordination, and movement skills. Exercise helps control body weight and prevents diseases. It also makes the mind happy and calm. Children feel more confident and less stressed. Playing sports helps children learn teamwork, leadership, and discipline. Physical activity also improves memory and concentration, which helps in better academic performance.
Q9: What are the WHO exercise guidelines for adults aged 18-64 years?
Ans: Adults aged 18-64 years should do at least 150-300 minutes of moderate exercise in a week, like brisk walking or cycling. They can also do 75-150 minutes of strong exercise like running. Exercise should be done in sessions of at least 10 minutes. Muscle-strengthening exercises should be done at least two days a week. Regular activity keeps adults fit, controls weight, improves heart health, and reduces the risk of diseases like diabetes and depression.
Q10: Why is physical activity important for older adults above 65 years?
Ans: Physical activity is very important for older adults because it helps them stay independent and healthy. Regular exercise improves balance and prevents falls. It keeps muscles and bones strong and reduces joint pain. Physical activity also helps control blood pressure, sugar levels, and body weight. It improves memory and reduces the risk of depression. Older adults should do aerobic exercises, muscle-strengthening activities, and balance exercises regularly to live a healthy and active life.
Q11: What is posture?
Ans: Posture means the way we hold our body while sitting, standing, walking, or lying down. Good posture keeps the body balanced and straight. There are two types of posture: static posture, when we are still, and dynamic posture, when we are moving. Good posture reduces stress on muscles and joints and prevents pain and tiredness. Poor posture can cause body pain and deformities. Maintaining good posture helps us stay active, confident, and comfortable in daily life.
Q12: What is knock knees and how can it be corrected?
Ans: Knock knees is a condition where the knees touch each other while the ankles stay apart. It is common in young children and usually improves as they grow. Sometimes it happens due to weak muscles, vitamin deficiency, or obesity. Exercises like leg raises, standing straight, and yoga poses can help. Maintaining healthy weight and good nutrition is also important. In severe cases, medical support like calipers or braces may be used under doctor's guidance.
Q13: What is flat foot and why is exercise important for it?
Ans: Flat foot is a condition where the foot has little or no arch and the whole foot touches the ground. It can affect walking and posture. Exercises are important because they help strengthen foot muscles and form the arch. Activities like walking on toes and heels, skipping, and picking objects with toes are helpful. Yoga and foot massage also improve foot strength. Regular exercise helps reduce pain and improves balance and movement.
Q14: What are the benefits of women participating in sports?
Ans: Women participating in sports gain many physical, mental, and social benefits. Sports help women stay fit, control weight, and prevent diseases. It strengthens bones and muscles and improves stamina. Mentally, sports increase confidence, self-esteem, and stress control. Socially, women learn teamwork, leadership, and communication skills. Sports also help women feel independent and strong. Participation in sports promotes equality and empowers women to succeed in different areas of life.
Q15: What is the Female Athlete Triad?
Ans: The Female Athlete Triad is a health problem seen in some female athletes. It includes low energy intake, menstrual problems, and weak bones. It happens when girls do too much exercise but do not eat enough food. This affects hormones and bone strength. It can cause missed periods and fractures. Proper food, balanced exercise, and medical care can prevent this condition. Eating enough healthy food and resting well helps female athletes stay strong and healthy.
