Physical activity: where to start?

Physical activity: where to start?

Sedentary lifestyle is the fourth leading risk factor for death worldwide. If a person spends more than six hours a day sitting or lying down, they are more likely to develop type 2 diabetes and cardiovascular events such as myocardial infarction and stroke. Therefore, physical activity is one of the main components of a healthy lifestyle and disease prevention..

Meanwhile, the coronavirus pandemic has changed the lives of all of us.. Many have been at home for a long time and gained extra pounds. Is it possible to start playing sports immediately after the period of restrictions Is advance preparation necessary What type of physical activity to choose?

Physical activity is a prerequisite for a healthy lifestyle?

In the 21st century, the average physical activity of a city dweller has decreased by almost 50 times compared to previous centuries.. People lead a sedentary, sedentary lifestyle, because of which they develop hypodynamia - a decrease in motor activity and muscle strength. The population, especially those living in cities, needs physical activity to prevent the development of physical inactivity..

Hypodynamia is a health hazard?

Physical inactivity increases the likelihood of developing life-threatening diseases such as obesity, diabetes, osteoporosis, stroke, myocardial infarction and cancer.. To avoid physical inactivity and reduce the risk of developing diseases, you should develop the habit of being active for at least 30 minutes a day on the maximum number of days of the week..

The norm of moderate physical activity for health is 150-300 minutes per week. It can be walking, exercising, exercising at home or in a fitness center.. Moreover, if you have chosen, for example, walking, then you can set goals for the number of steps or the distance traveled, using pedometers, fitness bracelets or smartphone applications for measurement.

How to choose the best type of exercise?

Remember that physical activity is any movement of the body produced by skeletal muscles.. It can be any activity during work, games, active movement, homework, as well as recreation and entertainment..

Planned and special organized physical activity includes exercises, fitness and sports. Such physical activity is most often aimed at improving endurance, flexibility, strength, and so on..

The following types of organized physical activity are distinguished: therapeutic physical education and health-improving physical culture, aimed at improving the body and developing a healthy lifestyle, as well as mass sports and sports of the highest achievements. At the same time, when we talk about the benefits of an active lifestyle, we mean any physical activity - from outdoor games with children, ordinary walks or light jogs to extreme sports or participation in marathons.. It all depends on your state of health, past training experience, physical form..

What is the best place to start?

You can engage in recreational physical culture at any age and for people with different health conditions.. However, it is better to start classes with a doctor's consultation and a minimal medical examination.. For safe exercise in the presence of chronic diseases, it is necessary to follow the doctor's recommendations and perform specially designed sets of exercises.. If you are planning sports or more intense exercise, then a visit to the doctor is mandatory, even if you do not have complaints of feeling unwell. It is necessary to conduct additional examinations, stress tests to make sure that the chosen sport is not contraindicated for you.

How to organize your workouts at home?

It is advisable to start the morning with a charge. In this case, you should have two sets of exercises: full and reduced. If there is not enough time, do it according to a reduced complex, but do not completely abandon the load: - only regular classes will bring results. You can warm up while going to the store, walking with a child or with a dog.. Try to forget about the elevator, walk up the stairs. If you work, then walk at least one stop, especially in good weather, long walks in the fresh air are doubly useful..

For outdoor workouts, remember to wear the right clothes and shoes for the season and weather conditions, and bring a bottle of water with you.. For training at home, take care of a safe place to practice, prepare a mat and a towel, use water bottles or cereals for weighting, provide oxygen access - open a window or window. Also drink more fluids and try to exercise in beautiful, bright, sports clothes and shoes, which also has a positive effect on your motivation and regularity of loads..

We wish you a positive attitude and an active lifestyle!

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