Physical activity is one of the important factors in maintaining good health. It is not only used to lose weight, but also to avoid risk and fight some diseases. The World Health Organization points out the different benefits for the body, including the reduction of hypertension and improving people’s mental health.
“Regular physical activity has been shown to help prevent and control non-communicable diseases, such as heart disease, stroke, diabetes and several types of cancer. It also helps prevent hypertension, maintain a healthy body weight, and can improve mental health, quality of life, and well-being.
- Reduces symptoms of depression and anxiety.
- Improves the general well-being of the organism.
- Helps prevent non-communicable diseases.
- It guarantees the good growth and development of young people.
- Reduces the risk of falls, fractures and injuries.
- Helps maintain a healthy weight.
To exercise it is not necessary to go to a sports center. Walking, jogging, riding a bike or practicing your favorite sport are some of the alternatives to exercise.
The WHO indicates the level of physical activity that is recommended especially for people with chronic diseases such as hypertension, type 2 diabetes and HIV. It is important to consult a doctor for proper professional advice before starting to exercise.
- Perform moderate aerobic physical activity, between 150 to 300 minutes.
- Intense aerobic physical activities for at least 75 to 150 minutes. You can also do a combination of moderate and vigorous activities during the week.
- Do moderate or more intense muscle-strengthening exercise that works all major muscle groups for two or more days weekly.
- Execute different types of varied physical activities with different components to improve functional capacity and contribute to the prevention of falls.
- Moderate the time to do sedentary activities.
- Increase moderate to vigorous physical activity above the recommended level to reap the health benefits.
obesity and exercise
Regular physical activity is a tool that allows you to maintain a healthy weight and reduce the risk of being overweight or obese. The latter is a health problem that increases the risk of developing other conditions related to the heart, diabetes, high blood pressure and some types of cancer such as endometrial, breast, ovarian, prostate, liver, gallbladder, kidney and colon cancer, explains Mayo Clinic, a nonprofit entity dedicated to clinical practice, education and research.
Along the same lines, overweight and obesity can develop risk factors for cardiovascular disease and stroke, uone of the leading causes of death in the world. Similarly, people can suffer from diabetes and associated conditions such as blindness, amputation of limbs and dialysis, explains the World Health Organization.
Healthy nutrition
A balanced diet is essential for the overall well-being of the body. To complement exercise, the Glamor portal highlights the benefits of several vitamins:
Vitamin B
According to the website, it helps stimulate fat burning and muscle building. “It provides enough nutrients in proportion to the energy spent on exercise to keep the body strong, and also easily metabolizes glucose, fat, and alcohol,” he notes.
It can be obtained in capsules or foods such as animal protein, green leafy vegetables, cereals, legumes and yeasts.
Vitamin A
Vitamin A is a great option for preventing stress injuries to joints and bones. “What this active ingredient does is improve tissue oxygenation and healthy skeletal formation, so it’s great if you’re doing weight lifting routines!” Glamor points out.. It can be found in dairy orange, green or yellow fruits.
Vitamin D
This vitamin provides the necessary amount of calcium for bones to be healthy and strong. This helps prevent falls or muscle cramps during physical exercise. “You can get it through fatty fish (such as salmon, tuna or sardines), eggs, cereals and sunlight with 15 minutes of exposure every third day. Just don’t forget to apply sunscreen!” advises Glamor..