It is now widely demonstrated that regular physical activity, even of moderate intensity, contributes to improving health and quality of life . Here are the 10 things worth knowing about it.
In particular, the risks for diabetes, hypertension, heart disease and various cancers (eg colon and breast), heart attacks, osteoporosis, musculoskeletal disorders, anxiety and disorders related to the emotional sphere are reduced; it also prevents risky behavior, promotes psychological well-being through the development of self-esteem, autonomy and ease of management of anxiety, reduces the risk of obesity;
This definition therefore includes not only sporting activities, but manual activities and the normal movements of daily life. It goes without saying that this "beneficial" activity can be done at any time of the day, transforming normal daily operations into an excuse to do some exercise.
In 2010, the WHO attempted to give indications valid for all, establishing the minimum amount of physical activity for three age groups:
a. children and teenagers (5 - 17 years): at least 60 'a day of moderate - vigorous activity, including at least 3 times a week strength exercises which may consist of movement games or sports activities;
b. adults (18 - 64 years): at least 150 'per week of moderate activity or 75' of vigorous activity, with exercises to strengthen the major muscle groups to be carried out at least 2 times a week;
c. elderly (from 65 years onwards): the indications are the same as for adults, with the caveat that they also carry out balance-oriented activities.
The utility and benefit appears evident; if daily it is able to satisfy the necessary "dose" of movement. It will certainly also gain the quality of our cities.
Most of our travel is less than 2 kilometers, a distance that could be covered otherwise. However, if we really can't separate ourselves from our 4 wheels, we try to leave it further and further away from the place where we are headed. In the long run we will discover that we will walk first.
At first, a great effort may appear, but in a short time it will become almost a necessity.
With this we can say that we are all fine, but let's not delude ourselves. In order for physical activity to have a value for our well-being, these just described must be done every day and maybe even putting a little "verve" in it. In the case of dogs, then, let's not forget the shovel and the bag ...
Among the many possible physical activities, the Ministry of Health only indicates dancing, certainly for the psychological and mental value that it possesses, as well as calorie consumption. In short, we are in the presence (as well as in the case of gardening) of one of the most complete and healthy activities.
Playing is good for all ages. Playing games for children is one of the most tiring things for adults. They manage to run and jump without interruption, while we trudge exhausted and with our tongue hanging out. But this is an activity with a high social value which also has the undoubted merit of transmitting joy. Well-being is assured.
1. Daily physical activity reduces the risk of becoming ill with numerous diseases and improves mood.
In particular, the risks for diabetes, hypertension, heart disease and various cancers (eg colon and breast), heart attacks, osteoporosis, musculoskeletal disorders, anxiety and disorders related to the emotional sphere are reduced; it also prevents risky behavior, promotes psychological well-being through the development of self-esteem, autonomy and ease of management of anxiety, reduces the risk of obesity;
2. The World Health Organization defines " physical activity " any " body movement produced by skeletal muscles that requires energy expenditure ".
This definition therefore includes not only sporting activities, but manual activities and the normal movements of daily life. It goes without saying that this "beneficial" activity can be done at any time of the day, transforming normal daily operations into an excuse to do some exercise.
3. There is no level of physical activity that is valid for each person, also because it is not easy to measure the amount of movement performed; but…
In 2010, the WHO attempted to give indications valid for all, establishing the minimum amount of physical activity for three age groups:
a. children and teenagers (5 - 17 years): at least 60 'a day of moderate - vigorous activity, including at least 3 times a week strength exercises which may consist of movement games or sports activities;
b. adults (18 - 64 years): at least 150 'per week of moderate activity or 75' of vigorous activity, with exercises to strengthen the major muscle groups to be carried out at least 2 times a week;
c. elderly (from 65 years onwards): the indications are the same as for adults, with the caveat that they also carry out balance-oriented activities.
5. Go to work or school on foot or by bicycle, avoiding taking the car for small daily commutes.
The utility and benefit appears evident; if daily it is able to satisfy the necessary "dose" of movement. It will certainly also gain the quality of our cities.
6. If using public transportation, get off one stop first and finish the journey on foot. If, on the other hand, you often use your car, choose to park a little further away from your final destination.
Most of our travel is less than 2 kilometers, a distance that could be covered otherwise. However, if we really can't separate ourselves from our 4 wheels, we try to leave it further and further away from the place where we are headed. In the long run we will discover that we will walk first.
7. Go up the stairs and don't take the elevator.
At first, a great effort may appear, but in a short time it will become almost a necessity.
8. Take the dog for a walk, gardening or housework.
With this we can say that we are all fine, but let's not delude ourselves. In order for physical activity to have a value for our well-being, these just described must be done every day and maybe even putting a little "verve" in it. In the case of dogs, then, let's not forget the shovel and the bag ...
9. Go dancing.
Among the many possible physical activities, the Ministry of Health only indicates dancing, certainly for the psychological and mental value that it possesses, as well as calorie consumption. In short, we are in the presence (as well as in the case of gardening) of one of the most complete and healthy activities.
10. Play with children, possibly outdoors or through activities that require physical movement.
Playing is good for all ages. Playing games for children is one of the most tiring things for adults. They manage to run and jump without interruption, while we trudge exhausted and with our tongue hanging out. But this is an activity with a high social value which also has the undoubted merit of transmitting joy. Well-being is assured.
