Physical activity and exercise are essential to maintaining good health. Here are some recommendations to help you incorporate physical activity into your lifestyle:
Engage in moderate physical activity on a regular basis: It is recommended to perform at least 150 minutes of moderate physical activity a week, such as brisk walking, cycling or swimming.
Do strength exercises: Include strength exercises in your routine, such as lifting weights or doing push-ups, at least twice a week. This helps maintain muscle mass and prevent osteoporosis.
Cardio exercise: Cardiovascular exercise, such as running, swimming, or biking, is great for maintaining heart health and improving circulation.
Practice stretching: Incorporate stretching into your daily routine to improve flexibility and prevent injury.
Maintain correct posture: Make sure you have correct posture when sitting, walking, and lifting objects to prevent injury.
Find activities you enjoy: You’re more likely to stay active if you find physical activities you enjoy, such as dancing, yoga, or playing sports.
Make small changes in your daily life: Try walking more instead of using the car, climbing stairs instead of taking the elevator, or taking a break from work to walk or stretch.
Remember that before starting any exercise or physical activity program, it is important to consult with a doctor to make sure it is safe for your health.
Get regular moderate physical activity
Moderate physical activity is an activity that increases your heart and breathing rate, but doesn’t leave you breathless. This includes activities such as brisk walking, biking at a moderate speed, swimming, or dancing.
It is recommended to perform at least 150 minutes of moderate physical activity a week, which is equivalent to 30 minutes a day, five days a week. However, if you can’t devote as much time to physical activity at once, you can break it down into shorter sessions throughout the day.
Regular physical activity not only helps maintain a healthy weight, but also has many other health benefits, such as improving heart health, reducing the risk of chronic diseases such as diabetes and high blood pressure, improving mood and sleep quality, and increasing energy and physical endurance.
Perform strength exercises
Strength training is an important part of a healthy physical activity routine. Strength exercises, also known as resistance training or weight training, help build and maintain muscle mass and improve bone density.
Some popular strength exercises include:
Weightlifting: This can include exercises such as squats, bench press, deadlifting, and bicep curl.
Resistance band training: This involves using resistance bands to work different muscle groups.
Body exercises: These exercises use your own body weight as resistance. This can include push-ups, sit-ups, squats, and planks.
It is recommended to perform strength exercises at least twice a week. The goal is to work every major muscle group, including legs, arms, abs, back and chest.
It’s important to start with a weight or endurance that’s appropriate for your fitness level and gradually increase the load as your strength improves. If you’re new to strength training, it’s a good idea to seek guidance from a personal trainer or physical therapist to help you get started safely and effectively.
Get cardiovascular exercise
Cardiovascular exercise, also known as aerobic exercise, is an effective way to improve heart and lung health, as well as burn calories and improve cardiovascular endurance.
Some popular forms of cardiovascular exercise include:
Brisk running or walking: This can be done indoors on a treadmill or outdoors in a park or on the street.
Cycling: Whether outdoors or on a stationary bike at the gym, cycling is a great form of cardiovascular exercise.
Swimming: Swimming is a low-impact activity that is easy on the joints and is ideal for people with injuries or mobility issues.
Aerobics: These exercise classes are designed to raise heart rate and improve cardiovascular endurance.
It is recommended to perform at least 150 minutes of moderate cardiovascular exercise per week, which equates to 30 minutes a day, five days a week. If you prefer a higher intensity, you can also get 75 minutes of intense cardiovascular exercise per week.
It is important to start slowly and gradually increase the intensity of cardiovascular exercise to avoid injury and for your body to gradually adapt to physical activity.
Practice stretching
Stretching is an important part of any healthy physical activity routine that will help maintain good health. Stretching helps improve flexibility, reduce the risk of injury, and improve recovery after exercise.
It is important to stretch both before and after exercise. Stretching before exercise can help prepare muscles and reduce the risk of injury. Stretching after exercise can help reduce muscle stiffness and improve recovery.
Some effective stretches include:
Leg stretch: Sit on the floor with your legs stretched out in front of you. Lean forward and try to touch your feet. Hold the position for 10-15 seconds.
Arm stretch: Lift one arm and fold it back over your head. Gently pull your elbow toward your head with your other hand to stretch your triceps. Hold the position for 10-15 seconds and repeat with the other arm.
Quadriceps stretch: Stand, hold one foot behind you and gently pull the heel toward your buttocks. Hold the position for 10-15 seconds and repeat with the other leg.
It is important to do the stretches in a gentle and controlled way. Avoid bounces and sudden movements that can cause injuries. It’s also important to breathe deeply during stretches to help relax your muscles.
Maintain correct posture
Maintaining correct posture is essential to maintaining good physical health and preventing back and neck problems. Good posture helps maintain proper alignment of the spine, which can reduce strain and pressure on muscles and joints.
Some tips for maintaining good posture include:
Keep your head in a neutral position: Avoid tilting your head forward or backward. The head should be in a neutral position, with the eyes facing forward.
Keep your back straight: Your back should be straight and aligned with your head and neck.
Keep your feet aligned: Your feet should be shoulder-aligned and distribute weight evenly.
Avoid sitting or standing for prolonged periods: If you spend a lot of time sitting, be sure to get up and stretch often. If you spend a lot of time standing, try alternating weight from foot to foot or resting one foot on a step or elevated object.
Keep shoulders relaxed: The shoulders should be relaxed and not tense or shrunk upwards.
Sleep in a correct position: Make sure you sleep in a position that is comfortable and keeps the spine in a neutral position.
Maintaining good posture can take time and effort, especially if you have incorrect postural habits. But with practice and awareness, you can improve your posture and enjoy the health benefits that come with it.
Find activities you enjoy
Finding physical activities that you enjoy is a great way to motivate yourself to maintain a regular and sustainable exercise routine in the long term this can help maintain good health. When you do something you love, you’re more likely to do it consistently and enthusiastically.
Here are some ideas for finding physical activities you can enjoy:
Explore different options: Try different types of physical activity, from sports to group fitness classes, to find something you enjoy.
Find an exercise partner: Find a friend, family member, or colleague who shares your fitness interests and goals to exercise together.
Discover outdoor activities: Hiking, rock climbing, kayaking or boating are great ways to enjoy nature and exercise at the same time.
Participate in social activities: Join a sports team, running group, or dance class to meet new people and enjoy physical activity in a social setting.
Exercise at home: You can exercise at home by following online workout routines or using home exercise equipment.
Remember that you don’t have to be an athlete to enjoy physical activity. Find something you like and that suits your interests and abilities. Also, it’s important to remember that any amount of physical activity is better than none.
Make small changes in your daily life
Making small changes in your daily life can have a big impact on your physical health and can help maintain good health. Here are some examples of changes you can make:
Use the stairs instead of the elevator: Climbing stairs is a great way to increase physical activity and improve cardiovascular health.
Walk or bike to work or school: Instead of driving or taking public transportation, walk or bike if possible. This will help you increase physical activity and reduce the time you spend sitting.
Pause to stretch: Take a few minutes every hour to get up and stretch. This will help reduce muscle stiffness and improve circulation.
Do active housework: Instead of sitting while doing household chores, do them more actively. For example, instead of vacuuming, actively clean your home, moving furniture and lifting heavier objects.
Take advantage of business breaks: During business breaks, instead of sitting on the couch, do some simple exercises at home, such as squats, push-ups, crunches, or stretches.
Remember that any physical activity is better than none, so make small changes in your daily life and you will see how these can accumulate and significantly improve your health in the long term.
