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A lot of exercise and as little sitting as possible is one of the best things you can do for your health. Especially if you add regularity to it. Reading these words, many people will probably think: it’s not for me, I don’t have time, I don’t feel like it. We have important news for you: even the simplest steps matter. What specifically? And here you may be surprised. Meet the mini-guide – dedicated especially to overworked and unmotivated people.
- Physical activity improves the condition of the brain, helps control body weight, reduces the risk of diseases (including some cancers), and strengthens joints, bones and muscles
- Experts recommend at least 30 minutes of physical activity each day, and that should be our goal. Can be broken down into smaller steps (e.g. a few five-minute walks a day)
- On the other hand, scientists acknowledge that any physical activity is better for your health than no exercise. Especially for people who have a sedentary job. Even minor changes will bring benefits – you can even make them while in bed
- Respond before it’s too late. Get to know your Health Index!
- More interesting information can be found on the Onet homepage.
The material was created as part of the #KOCHAJSIEBIE social campaign, encouraging Poles to change their habits – caring for mental and physical health that was severely strained during the pandemic. The action is carried out jointly by Medonet, Onet and United Nations Global Compact Network Poland.
What happens to the body when we move?
To begin with, we will remind you what will give you regular traffic. Because it’s not only burning calories and a shapely figure. Physical activity strengthens bones, joints and muscles, improves balance and coordination of movements. It all helps in carrying out everyday activities, especially in old age.
Movement is also good for heart health, reducing the risk of cardiovascular disease. It helps lower blood pressure and regulate cholesterol levels. It can also reduce your risk of developing type 2 diabetes and, if you are already struggling with it, help control your blood glucose levels. Regular physical activity also reduces the risk of certain cancers. The American government agency CDC says about studies that show that adults who care about physical activity are less exposed to, among others, for cancer of the bladder, colon, endometrium, kidney, lung and stomach.
It is not the end. Movement also has a positive effect on the brain itself, helping to maintain the efficiency of thinking and learning, especially in old age. It can also reduce the risk of depression and anxiety, and provide better sleep. The list of benefits of regular physical activity is long, but what is important – everyone can experience them, because age, weight or abilities do not count here.
The rest of the text is below the video.
Every form of movement counts
Do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of both, experts recommend. Many people now think of regular visits to the gym, lifting weights, a treadmill, jogging – of course, these are some of the possibilities. For those who do not take them into account for various reasons, remember that every form of movement counts. In other words: any physical activity is better for your health than no activity. This is especially important for people who have a sedentary job and generally lead a “static” lifestyle.
Because in fact, exercise refers to any activity that requires effort. – Reject the thought that it must be an hour of aerobics, spinning, or a few kilometers’ walk or run. Not! All activities have benefits: Everything adds up, wrote Dr. Monique Tello, a physician at Massachusetts General Hospital, in Harvard Health Publishing. The most important thing is that regular physical activity becomes a natural part of our lives. It is also extremely important to shorten the time spent in a sitting position. Sitting too much can negatively affect health and life expectancy, even if we adhere to the recommended “dose” of daily physical activity.
Activity for the lazy – mini-guide
The overall goal should be to achieve at least 30 minutes of moderate physical activity each day. This is important, even if it consists of shorter series, even less than 10 minutes. As we said, every move counts. So what can you do if you don’t have the time or feel like exercising for longer? Here are four suggestions that you can easily incorporate into your daily schedule.
1. Start in the morning in bed: you are lying on your back, your legs are straight, your eyes may be closed. Very slowly raise one leg about 20-30 cm. Hold a few seconds and lower it. Do the same with the other leg. Repeat the series about five times. A bike is a good exercise to start the day, which can also be done in bed.
2. Give up the elevator, choose the stairs. Thanks to this, you will burn more calories (when walking, we burn about 1 kcal per 20 steps, the same amount is consumed by climbing five stairs). Moreover, walking up the stairs engages the abdominal muscles, activates the spine, and stimulates internal organs to function.
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3. Park the car a little further from work or the store and walk the extra distance. Do the same when you are taking a bus, for example. Remember, walking is one of the most natural activities.
4. Walk as much as possible. It’s not only fun – your body and mind will benefit from the walks. In order not to be groundless, walking promotes the health of the cardiovascular system, prevents civilization diseases, strengthens joints, muscles, immunity, improves the quality of sleep, oxygenates, and speeds up metabolism. When we walk, our concentration and thinking improve, new ideas emerge, and tension is replaced by calmness. If you cannot afford long walks during the day, try several walks, even if they are only five minutes long.
- How much weight can you lose by walking?
If you don’t get any of the suggestions, think about what you like to do and get involved in it every day. The most important thing is to start moving and avoid idleness.
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