If the thought of lacing your sneakers, wrapping spandex, and doing flats, reps, and sets is confusing you, get moving. If you think boot camp is just for soldiers and “plyometrics” means nothing to you, take action.
If you need to improve your performance—not fun like the number of scoops you eat at a time, but serious ones like diastolic and systolic blood pressure, LDL, and HDL—take action. That’s the advice of Yi-Ming Lee, professor of epidemiology at the Harvard School of Public Health. TH Chan and medicine at Harvard Medical School writes ScienceBlog.
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Lee said physical activity alone is more important to health than compulsive exercise. Just move your muscles and expend your energy at your own pace. If the question is how much movement is enough to improve your health, the answer is simple – more, especially if you’re already moving too little.
“Exercise is good for those who can and want to exercise, but exercise alone is not necessary for better health. Any physical activity is good for health, and physical activity is what we do in our daily lives,” Li said. ‘You need to exercise to reap the health benefits. This should be good news for most of us.
Only 24.2 percent of adults 18 years and older meet the recommendations for aerobic activity and muscle strengthening. They include 2.5 to 5 hours of moderate-intensity aerobic activity such as brisk walking and muscle-strengthening activities at least twice a week. Lee noted that the type of activity and the time you devote to it depend on the primary cause of that activity. Some want to improve so that walking around the area seamlessly turns into hiking in the mountains, others want to lose weight, and yet others are concerned about diseases that become more common with age, such as diabetes, heart disease and high blood pressure.
“Couch to 5k run” might be good for those who want to run 5k. When it comes to health, I would approach it very differently: the goal is just to get started,” Li said.
If you’re inactive for long periods of time, approach increasing your activity levels the same way you’d cooking in a slow cooker: “slowly and without fanaticism,” says Christina Ruggieri, an experienced clinician at the Spaulding Outpatient Center in Salem.
Ruggieri said the government’s recommendation for physical activity is 30 minutes five times a week, but they should remember that 30 minutes is the general norm, as many of us who have been inactive for a long time and COVID-19 put most of us in this category. .daily physical activity. If you’re aiming for a 10-minute walk a day along with two other 10-minute workouts, he says, that’s fine.
“Something to get your heart rate up,” Ruggieri said. Simply put, it shouldn’t be 30 minutes of uninterrupted activity.” He says that those who have been sedentary for a long time can begin to gain strength even earlier by reaching out, such as leg lifts, bridges, and band work to build strength. It’s like standing on one leg while holding the handle of a wheelbarrow, even walking to the grocery store. Water therapy can also help, says Ruggieri, because water helps you maintain your weight, and once you get started, he said, listen to your body and take a day off if you feel tired.
“It all depends on your physical activity history. How developed is your stamina, do you have any diseases and body features? – says Ruggeri. If you go from zero to 100 quickly, it will probably be very fast.” He suggests trying different things until you find something you like. Some complexes have gyms, pools, and exercise bikes, and a simple walk around the neighborhood or at the local mall can be a good start.
“Walking is good for everyone,” says Ruggieri. If you enjoy it, you will definitely continue to do it.
Focus has previously written about how to minimize damage from sedentary work. It’s not clear why prolonged sitting is unhealthy, but scientists suspect that we don’t use our leg muscles when we sit, at least as a partial explanation.
Source: Focus
Ashley Fitzgerald is an accomplished journalist in the field of technology. She currently works as a writer at 24 news breaker. With a deep understanding of the latest technology developments, Ashley’s writing provides readers with insightful analysis and unique perspectives on the industry.