Physical activity plays a dynamic role in maintaining health, well-being, and quality of life. People who participate in physical activity improve their health while increasing their life expectancy. Physical exercise and diet are the elements par excellence that promote the maintenance of autonomy. It additionally puts you in a good mood and helps fight depression.
Being sedentary constitutes a risk factor as important as smoking. We have to move, even if we only walk. Our body is the most beautiful machine there is. We must take great care of it. By exercising, you can improve all parameters of health: cholesterol, blood sugar, blood pressure, and mental health.
We all know that a healthy lifestyle includes physical activity regularly. However, many of us do not know where to start or how to stay motivated. Here are some recommendations to help you get in full swing on a fitness program and keep you going!
- Choose an activity that you delight in, and that gives you well-being (physical and mental).
- Start gradually. In the beginning, practice your sports activity longer and at low intensity rather than brief and intense.
- Start with 30 minutes a day, and if time is short, you can divide your training into blocks of 3 x 10 minutes (minimum).
- If you want to increase your endurance, you should train at least three times a week for 20 to 60 minutes minimum.
- Jogging, swimming, aerobic exercise, or cycling are good workouts.
- If you want to increase your muscle strength, you should do weight training for 20 minutes 2 to 3 times a week.
- Integrate physical activity into your leisure or travel, for example, by walking or cycling.
- You can use your immediate environment as a training ground. For example, do household chores such as housework, gardening, or shoveling, which are good opportunities to get active.
Vary your activities.
If every day you run the same race route, your motivation may fly away. Vary your frequency, duration, and intensity of training (in that order) and try new sports.
Benefits of physical activity
Physical activity has many virtues and is a great way to protect yourself against chronic diseases. Regular physical activity has many benefits, sometimes unsuspected.
- Allows you to have an excellent physical condition, which, beyond improving your sports performance, will facilitate your daily life.
- Protects against the occurrence of cardiovascular diseases (myocardial infarction and angina), regardless of age.
- Protects against certain cancers, in particular, that of the breast in women, of the prostate in men, and the colon in both sexes.
- Reduces the risk of diabetes and helps better to balance the blood sugar level (blood sugar).
- Facilitates the stability of blood pressure.
- Effective for maintaining a healthy weight and can reduce the risk of obesity.
- Reduces the risk of low back pain.
- Improves sleep.
- Effectively fights against stress, depression, anxiety.
- Improves the aging process and protects against loss of autonomy.
- Helps to maintain good mental health.
- Improve attention, focus, and other brain functions.
- Slow down the development of atherosclerosis, a degenerative disease of the blood vessels.
- Escalates bone strength.
- Promotes the upkeep of good muscle mass.
- Develops a sense of balance, which lessens the risk of falling and helps prevent fractures.
- Helps you stay independent longer.
Regular physical activity is, therefore, an effective way to prevent many health risks at all ages.
An ultimate health rescue!
Health remunerations of physical activity have been shown beyond any doubt in the past 40 years. Health and quality of life improve significantly when the sedentary population adopts a more physically active lifestyle. Maintain consistency and get ready to enjoy the best of your health!