Around 1.9 million deaths occur each year because of a chronic condition that occurs or worsens due to physical inactivity or lack of exercise. According to the World Health Organization, at least 60% of the world population doesn’t meet the minimum recommendation of 30 minutes of exercise, five days a week. Among the causes of this situation are: the lack of programmed physical activity during leisure time, physical inactivity both at work and home, and an increase in the use of “passive transportation.”
People who practice regular physical activity, such as walking, cycling, or dancing, are at lower risk for cardiovascular disease, diabetes, and osteoporosis. In addition, they can control their weight and improve mental health.
Recommendations for Each Age
One of the questions many people face is what the right time to exercise is. At first, it is essential to begin progressively, as the body needs slow adaptation. The recommended exercise times for each age group are:
• Children and teens (5 to 18 years): 60 minutes of moderate to vigorous physical activity each day.
• Adults (18 to 65 years): 30 minutes of moderate to vigorous physical activity, five days a week; 20 minutes of vigorous or intense physical activity three times a way, or 8 to 10 strength exercise (8 to 12 repetitions) at least twice a week.
• Older adults (above 65): the same recommendations as for adults, but paying close attention to intensity and type of activity; in addition, they should also practice exercises to maintain flexibility and equilibrium.
Start Moving Today!
If you can’t sign up at a gym, you have plenty of opportunities to exercise at home. The important thing is to stay active during the day, at least for the recommended time for your age!
The American Heart Association provides de following tips to make your daily life active:
• Do housework yourself instead of having someone else to do it.
• Gardening or mowing the lawn gets you moving. Using a mini-tractor to mow the lawn is not an option!
• Take a walk before breakfast or after dinner… or both. Start with 5 to 10 minutes and continue to walk for 30 minutes.
• Every time you have to go buy something at the store, take the bike or go walking. Don’t go by gar!
• As you walk, slowly increase your speed. If you have the chance, take a more difficult road, like one with inclination.
• When you’re in front of the TV, don’t just lie on the couch, sit down instead. If you have a stationary bike, this is the perfect time to use it!
• If you’re a person who talks a lot on the phone, don’t do it from a landline. Better yet, answer from a cordless phone and move around the house while talking.
• When you go to a mall, park as far as you can from the entrance. Wear comfortable shoes and try walking a little more than usual.
• If you need something from the cupboard, try to reach from where you are. Do the same when trying to reach something from the ground. These little exercises will help you improve your flexibility.
• If you have exercise equipment at home, it’s time to start using it!
As you’ve probably heard, health begins at home. So, what are you waiting for? Getting moving!
