2023-11-25 08:02:00
Some people may feel intimidated or even truly terrified when they hear the word exercise, and it may be that their reluctance to incorporate physical activity as part of a healthy lifestyle is due to bad experiences in the past.
Lack of motivation, physical discomfort or problems finding time or sports modalities that are attractive to them can be added to being obese or being over 50 years old and there also appears the fear of falling or getting injured, a major obstacle to taking the step. , recent research suggests.
To start moving, we can stretch one of the legs and try to touch the tip of the foot with our hands, (Photo: Adobe Stock)
This finding indicates that we must look for formulas to eliminate the mental barriers that prevent the practice of physical exercise, which has a series of associated benefits that we cannot ignore. The researchers found that study participants most worried about getting injured did not lose as much weight as those who did not express this fear, while they also tended to have higher markers of depression, anxiety and sleepiness.
Fear feeds a vicious circle that, ultimately, distances people from the goal of maintaining a good general state of health, which is why it is essential that everyone, regardless of their circumstances or weight, is able to find a way to exercise with safety, confidence and joy.
Physical activity, the best medicine
As is already well known, practicing sports improves basic physical condition, reduces blood pressure and blood sugar, helps lower LDL cholesterol levels, promotes rest and even has a positive effect on our mood and If we focus exclusively on weight loss, the scientific evidence at our disposal concludes that exercise helps maintain weight and lose it.
In addition to burning calories, regular exercise also increases muscle mass, an important consequence because muscles are metabolically active and release proteins that help reduce appetite and food intake.
The fear of getting injured or falling is overcome by exercising (Photo: Adobe Stock)
Exercise basically prevents premature mortality from any cause, the incidence of certain diseases, obesity, osteoporosis, loss of bone mass, functional dependence, falls and even cognitive decline, anxiety and depression. That is, it would take a good number of medications to achieve everything that routine physical activity can do for us.
Strategies to start exercising
Therefore, it is advisable to implement some strategies that help you take the step, simple tricks that allow you to overcome fear. “Start little by little. If you are not currently active, you should start by sitting less and standing more. Try walking for two minutes every half hour. “If there is a fear of falling, try to walk in place or with a friend or family member who can provide security,” explained Dr. Beth Frates, a professor at Harvard Medical School, who also advocates that people who feel insecure about of the exercise ask for advice.
The specialist recommended that people consider joining an association or entity where they can carry out supervised activities or ask a doctor to prescribe physical therapy to help them improve balance and gain confidence. In addition, the expert invites you to try different activities to see what works.
Read also Exercising can reduce inflammation, according to Harvard
Walking is a simple and healthy activity, but it is not the only one we can try, since perhaps we like swimming or doing water aerobics. He also recommends trying pedaling sitting or on a stationary bike, and even adapted sports and activities designed for people with physical limitations and disabilities are also an option. Depending on our physical fitness and interests, we can also consider dancing, cycling or any other activity that makes us move more often.
Furthermore, the doctor pointed out that succumbing to the fear of playing sports due to the physical consequences that it may entail in the form of falls and injuries is, in itself, a contradiction. Precisely, exercise helps prevent functional dependency and the risk of suffering accidents. Staying active and doing certain exercises can reduce the risk of falling by more than 20%, which is why it is worth facing your fears and overcoming them.
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