{"id":4037,"date":"2026-09-22T12:19:00","date_gmt":"2026-09-22T12:19:00","guid":{"rendered":"https:\/\/asdsportcompass.org\/?p=4037"},"modified":"2026-09-22T15:46:37","modified_gmt":"2026-09-22T15:46:37","slug":"the-benefits-of-physical-activity-how-much-and-what-kind-every-day","status":"publish","type":"post","link":"https:\/\/asdsportcompass.org\/es\/the-benefits-of-physical-activity-how-much-and-what-kind-every-day\/","title":{"rendered":"The Benefits of Physical Activity: How Much and What Kind Every Day?"},"content":{"rendered":"
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Being active is one of the simplest and most effective ways to support our physical health, mental well-being and quality of life. Movement strengthens the heart and muscles, supports healthy bones, improves sleep and can reduce symptoms of anxiety and depression. Just as importantly, sport can create opportunities to connect with others, build confidence and develop skills that extend far beyond the activity itself.<\/p>\n\n\n\n

That is why ASD Sport Compass is proud to support the #BeActive campaign<\/strong> and its message that sport and physical activity should be accessible to everyone, regardless of age, background or fitness level. The European campaign encourages people not only to get moving during the European Week of Sport, but to make activity part of everyday life throughout the year.<\/p>\n\n\n\n

How much physical activity do we need?<\/h2>\n\n\n\n

The World Health Organization recommends that children and adolescents aged 5\u201317 do an average of at least 60 minutes of moderate-to-vigorous physical activity every day<\/strong>. Most of this should be aerobic, with vigorous activities and exercises that strengthen muscles and bones included at least three days a week.<\/p>\n\n\n\n

For adults, the recommendation is 150\u2013300 minutes of moderate-intensity aerobic activity per week<\/strong>, or 75\u2013150 minutes of vigorous-intensity activity, or a combination of both. Adults should also include muscle-strengthening activities involving the major muscle groups on at least two days each week. Older adults benefit from the same aerobic and strength targets, with additional activities that develop balance and functional strength.<\/p>\n\n\n\n

These numbers do not mean that everyone needs a formal workout every day. Physical activity can include walking, cycling, swimming, active transport, outdoor recreation, sport, household tasks and many other forms of movement. For adults, spreading 150\u2013300 minutes across the week works out to roughly 20\u201340 minutes a day, but the schedule can be flexible. What matters most is moving regularly, reducing long periods of sedentary time and choosing activities that are safe, enjoyable and sustainable.<\/p>\n\n\n\n

What kind of activity is best?<\/h2>\n\n\n\n

A healthy routine combines different types of movement. Aerobic activities<\/strong>\u2014such as brisk walking, cycling, swimming or active sport\u2014raise the heart rate and support cardiovascular fitness. Strength activities<\/strong> help maintain muscles and bones. Balance, mobility and coordination exercises<\/strong> improve functional movement and can be especially valuable as we age.<\/p>\n\n\n\n

There is no single \u201cperfect\u201d activity. The most useful form of exercise is often one that a person can enjoy, repeat and adapt to their abilities. Starting small is worthwhile: some activity is better than none, and frequency can be built gradually over time.<\/p>\n\n\n\n

At ASD Sport Compass, we also see physical activity as a pathway to learning, inclusion and connection with nature<\/strong>. Sailing is one of the ways we put this philosophy into practice.<\/p>\n\n\n\n

Sailing: movement, teamwork and well-being<\/h2>\n\n\n\n

The sea is at the heart of ASD Sport Compass. Through sailing and sea-based activities, participants are encouraged to move, cooperate, communicate and take responsibility in a dynamic outdoor environment. Sailing can involve balance, coordination, mobility and muscular effort while also demanding concentration, adaptability and teamwork.<\/p>\n\n\n\n

Our 39-foot sailing yacht, MINA, moored in Alghero<\/strong>, serves as an educational and sporting space where we organise sailing experiences, youth activities, learning journeys, sustainability workshops and community initiatives. On board, participants learn by doing: working together, practising good seamanship, observing marine ecosystems and experiencing wind-powered navigation.<\/p>\n\n\n\n

This is also where physical activity connects with wider well-being. A day on the water is not simply about exercise; it can encourage confidence, leadership, emotional resilience, trust and a stronger relationship with the natural environment. Through sailing and other outdoor sport activities, ASD Sport Compass aims to make active lifestyles meaningful, social and inclusive.<\/p>\n\n\n\n

Be active\u2014your way<\/h2>\n\n\n\n

The message of #BeActive<\/strong> is simple and powerful: movement belongs to everyone. You do not have to become an elite athlete or completely change your routine overnight. Walk more, take the stairs, cycle, swim, stretch, play a sport, spend active time outdoors\u2014or discover a new challenge such as sailing.<\/p>\n\n\n\n

Every movement counts.<\/strong> The goal is to find ways to be active that fit your life and inspire you to keep going.<\/p>\n\n\n\n

At ASD Sport Compass, we believe sport can strengthen bodies, develop minds, build communities and connect people with the environment. This #BeActive season, we invite everyone to take that first step\u2014or set that first sail<\/strong>\u2014towards a healthier, more active lifestyle.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Being active is one of the simplest and most effective ways to support our physical health, mental well-being and quality of life. Movement strengthens the…<\/p>","protected":false},"author":4,"featured_media":4038,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_customify_content_layout":"","_customify_sidebar":"","_customify_page_header_display":"","_customify_disable_header":"","_customify_disable_header_top":"","_customify_disable_header_main":"","_customify_disable_header_bottom":"","_customify_disable_page_title":"","_customify_disable_content_vertical_padding":"","_customify_disable_footer_top":"","_customify_disable_footer_main":"","_customify_disable_footer_bottom":"","_customify_breadcrumb_display":"","_customify_header_transparent_display":"","footnotes":""},"categories":[86],"tags":[],"class_list":["post-4037","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":[],"_links":{"self":[{"href":"https:\/\/asdsportcompass.org\/es\/wp-json\/wp\/v2\/posts\/4037","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/asdsportcompass.org\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/asdsportcompass.org\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/asdsportcompass.org\/es\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/asdsportcompass.org\/es\/wp-json\/wp\/v2\/comments?post=4037"}],"version-history":[{"count":8,"href":"https:\/\/asdsportcompass.org\/es\/wp-json\/wp\/v2\/posts\/4037\/revisions"}],"predecessor-version":[{"id":4280,"href":"https:\/\/asdsportcompass.org\/es\/wp-json\/wp\/v2\/posts\/4037\/revisions\/4280"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/asdsportcompass.org\/es\/wp-json\/wp\/v2\/media\/4038"}],"wp:attachment":[{"href":"https:\/\/asdsportcompass.org\/es\/wp-json\/wp\/v2\/media?parent=4037"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/asdsportcompass.org\/es\/wp-json\/wp\/v2\/categories?post=4037"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/asdsportcompass.org\/es\/wp-json\/wp\/v2\/tags?post=4037"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}