{"id":2171,"date":"2026-10-28T16:54:29","date_gmt":"2026-10-28T15:54:29","guid":{"rendered":"https:\/\/centromedico-canyada-valencia.com\/?p=2171"},"modified":"2026-10-28T16:54:31","modified_gmt":"2026-10-28T15:54:31","slug":"activite-physique-combien-bouger-selon-son-age-les-recommandations-de-loms","status":"publish","type":"post","link":"https:\/\/centromedico-canyada-valencia.com\/es\/2026\/10\/28\/activite-physique-combien-bouger-selon-son-age-les-recommandations-de-loms\/","title":{"rendered":"\u00a0Activit\u00e9 physique : combien bouger selon son \u00e2ge ? Les recommandations de l&rsquo;OMS"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><em>Combien faut-il bouger pour rester en bonne sant\u00e9 ? L&rsquo;Organisation mondiale de la sant\u00e9 (OMS) a actualis\u00e9 ses recommandations en 2020. Leur message principal est simple : un peu d&rsquo;activit\u00e9 vaut mieux que rien, et plus, c&rsquo;est encore mieux. Voici ce qu&rsquo;elles disent, \u00e2ge par \u00e2ge.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ce qui change avec les recommandations de 2020<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Toute activit\u00e9 compte<\/strong>\u00a0: il n&rsquo;est plus n\u00e9cessaire de bouger par tranches d&rsquo;au moins 10 minutes. Monter les escaliers, marcher pour aller au travail, jardiner\u2026 tout s&rsquo;additionne.<\/li>\n\n\n\n<li><strong>Limiter le temps assis<\/strong>\u00a0: rester trop longtemps assis ou allong\u00e9 est mauvais pour la sant\u00e9, m\u00eame chez les personnes actives. Remplacez d\u00e8s que possible du temps assis par de l&rsquo;activit\u00e9, m\u00eame l\u00e9g\u00e8re.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Mod\u00e9r\u00e9e ou soutenue : comment reconna\u00eetre l&rsquo;intensit\u00e9 ?<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intensit\u00e9 mod\u00e9r\u00e9e<\/strong>\u00a0: vous respirez plus vite mais pouvez encore parler (marche rapide, v\u00e9lo tranquille, danse, jardinage).<\/li>\n\n\n\n<li><strong>Intensit\u00e9 soutenue<\/strong>\u00a0: vous \u00eates essouffl\u00e9 et ne pouvez dire que quelques mots (course \u00e0 pied, v\u00e9lo rapide, natation soutenue, sports collectifs).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Enfants et adolescents (5 \u00e0 17 ans)<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>En moyenne\u00a0<strong>au moins 60 minutes par jour<\/strong>\u00a0d&rsquo;activit\u00e9 d&rsquo;intensit\u00e9 mod\u00e9r\u00e9e \u00e0 soutenue, surtout de l&rsquo;endurance : jeux, sport, v\u00e9lo, trajets \u00e0 pied\u2026<\/li>\n\n\n\n<li><strong>Au moins 3 jours par semaine<\/strong>\u00a0: des activit\u00e9s intenses et des activit\u00e9s qui renforcent les muscles et les os (sauter, grimper, courir\u2026).<\/li>\n\n\n\n<li><strong>Limiter le temps s\u00e9dentaire<\/strong>, en particulier le temps pass\u00e9 devant les \u00e9crans pour les loisirs.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Adultes (18 \u00e0 64 ans)<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>150 \u00e0 300 minutes par semaine<\/strong>\u00a0d&rsquo;activit\u00e9 d&rsquo;intensit\u00e9 mod\u00e9r\u00e9e,\u00a0<strong>ou 75 \u00e0 150 minutes<\/strong>\u00a0d&rsquo;activit\u00e9 d&rsquo;intensit\u00e9 soutenue, ou un m\u00e9lange des deux. Par exemple, 30 minutes de marche rapide 5 jours par semaine.<\/li>\n\n\n\n<li><strong>Au moins 2 jours par semaine<\/strong>\u00a0: du renforcement musculaire qui fait travailler les principaux groupes de muscles.<\/li>\n\n\n\n<li>Aller au-del\u00e0 de 300 minutes apporte des b\u00e9n\u00e9fices suppl\u00e9mentaires.<\/li>\n\n\n\n<li>Limiter le temps assis, et le compenser par plus d&rsquo;activit\u00e9.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c0 partir de 65 ans<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Les\u00a0<strong>m\u00eames rep\u00e8res que les adultes<\/strong>\u00a0: 150 \u00e0 300 minutes d&rsquo;activit\u00e9 mod\u00e9r\u00e9e par semaine, et du renforcement musculaire au moins 2 jours par semaine.<\/li>\n\n\n\n<li><strong>Au moins 3 jours par semaine<\/strong>\u00a0: des activit\u00e9s vari\u00e9es associant\u00a0<strong>\u00e9quilibre et renforcement musculaire<\/strong>, pour pr\u00e9server l&rsquo;autonomie et pr\u00e9venir les chutes (tai-chi, gymnastique douce, marche avec changements de direction\u2026).<\/li>\n\n\n\n<li>Si votre \u00e9tat de sant\u00e9 ne permet pas d&rsquo;atteindre ces rep\u00e8res, l&rsquo;important est d&rsquo;\u00eatre\u00a0<strong>aussi actif que vos capacit\u00e9s le permettent<\/strong>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Et dans les situations particuli\u00e8res ?<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pendant la grossesse et apr\u00e8s l&rsquo;accouchement<\/strong>, en l&rsquo;absence de contre-indication : au moins 150 minutes par semaine d&rsquo;activit\u00e9 mod\u00e9r\u00e9e, avec l&rsquo;accord de votre m\u00e9decin ou de votre sage-femme.<\/li>\n\n\n\n<li><strong>En cas de maladie chronique<\/strong>\u00a0(hypertension, diab\u00e8te, surpoids\u2026)\u00a0<strong>ou de handicap<\/strong>\u00a0: les m\u00eames rep\u00e8res s&rsquo;appliquent, adapt\u00e9s \u00e0 vos capacit\u00e9s. L&rsquo;activit\u00e9 physique fait partie du traitement.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Par o\u00f9 commencer ?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Commencez doucement et augmentez progressivement la dur\u00e9e, puis l&rsquo;intensit\u00e9. Si vous reprenez apr\u00e8s une longue p\u00e9riode d&rsquo;inactivit\u00e9, si vous avez plus de 40 ans ou une maladie chronique, un&nbsp;<strong>bilan m\u00e9dical de m\u00e9decine du sport<\/strong>&nbsp;permet de reprendre en toute s\u00e9curit\u00e9, avec des objectifs adapt\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Comme le r\u00e9sume l&rsquo;OMS :&nbsp;<strong>chaque mouvement compte<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Dr Eric Parein \u2013 m\u00e9decine du sport<br>Centro M\u00e9dico La Canyada<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Source : Organisation mondiale de la sant\u00e9, Lignes directrices de l&rsquo;OMS sur l&rsquo;activit\u00e9 physique et la s\u00e9dentarit\u00e9, 2020.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Envie de reprendre une activit\u00e9 physique en toute s\u00e9curit\u00e9 ?&nbsp;<a href=\"https:\/\/centromedico-canyada-valencia.com\/es\/#rdv\">Prenez rendez-vous en ligne<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Enfants, adultes, seniors : combien de minutes d&rsquo;activit\u00e9 physique par semaine, \u00e0 quelle intensit\u00e9, et pourquoi limiter le temps assis ? Le Dr Eric Parein r\u00e9sume les recommandations de l&rsquo;Organisation mondiale de la sant\u00e9.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"class_list":["post-2171","post","type-post","status-publish","format-standard","hentry","category-medecine-du-sport"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00a0Activit\u00e9 physique : combien bouger selon son \u00e2ge ? 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