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Base fisiológica para recomendar cambios en las directrices de actividad física

James S Skinner¹, J Larry Durstine²

¹Professor Emeritus, Department of Kinesiology, Indiana University, USA.

Sports medicine and health science

|January 7, 2026

Resumen

Reducir la inactividad es crucial para que las personas sedentarias optimicen su salud. Tanto la reducción de la inactividad como el aumento de la actividad física (AF) ofrecen importantes beneficios para la salud en todos los grupos de edad.

Área de la Ciencia:

Fisiología del ejercicio
Fisiología de la inactividad
Salud pública

Sus antecedentes:

Existe un claro mensaje de salud pública: cualquier actividad física (AF) es mejor que ninguna.
Sin embargo, los mecanismos fisiológicos detrás de la rápida disminución del riesgo de mortalidad con el aumento de la actividad no se comprenden completamente.
Esta falta de comprensión dificulta las recomendaciones específicas para poblaciones sedentarias.

Objetivo del estudio:

Explicar las razones fisiológicas de la reducción del riesgo de mortalidad asociado con la actividad física.
Proporcionar modificaciones basadas en evidencia para las directrices de actividad física actuales.
Aclarar los beneficios distintos de reducir la inactividad frente a aumentar la actividad.

Principales métodos:

Revisión de la investigación en fisiología del ejercicio y fisiología de la inactividad.
Análisis del impacto de diferentes intensidades y tipos de ejercicio en los resultados de salud.
Consideración de recomendaciones de ejercicio específicas para la edad.

Principales resultados:

Reducir la inactividad es más importante para las personas sedentarias que aumentar la actividad.
Las personas activas pueden obtener beneficios adicionales al reducir el tiempo sedentario.
El entrenamiento aeróbico vigoroso y el entrenamiento de fuerza producen mayores beneficios para la salud.
Las sesiones de ejercicio deben realizarse con una diferencia de dos días para mejorar la salud metabólica.
El entrenamiento de fuerza es vital para los adultos mayores para combatir la pérdida muscular relacionada con la edad (sarcopenia).

Conclusiones:

Tanto la reducción del comportamiento sedentario como el aumento de la actividad física son esenciales para la salud.
La prescripción de ejercicio personalizado puede guiarse por la percepción subjetiva del esfuerzo.
Las iniciativas de salud pública deben promover ambos aspectos de la actividad física en todos los grupos de edad.

Palabras clave:

Metabolismo de carbohidratos Metabolismo de grasas Directrices Inactividad Tipos de fibras musculares Umbral ventilatorio

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