You have probably heard that physical activity offers numerous health benefits. In contrast, you must know how negative and dangerous it is to be a sedentary person.
If you worry about it, but you're the kind of person who doesn't like to go to the gym or play a sport, know that all is not lost! There are simple exercises and even some daily actions that can help you get out of sedentary lifestyle!
Risks that physical inactivity offers
Physical inactivity can be defined as a lack of sufficient physical activity and can significantly affect a person's health and life.
Gustavo Starling Torres, postgraduate sports medicine doctor, member of the Center for Studies in Exercise Physiology and Training (Cefit), and director of the Jungle Fight Championship Medical Commission, points out that sedentary life causes disuse of the organic systems requested during the different forms of physical activity, which consequently enter into a process of functional regression.
"Therefore, physical inactivity is directly or indirectly associated with the causes or worsening of various diseases such as coronary artery disease, myocardial infarction, hypertension and cardiovascular disease in general, osteoporosis, diabetes, obesity and even some cancers, leading to premature mortality ?, explains the doctor.
Benefits that physical activities offer
There are numerous benefits offered by regular physical activity. In general, we can highlight:
- The practice of physical activity, as highlighted by Gustavo Torres, prevents and reduces the incidence of various health problems, such as coronary artery disease, myocardial infarction, hypertension and cardiovascular disease in general, osteoporosis, diabetes, obesity and even some cancers. which implies longer survival.
- Doctor Torres adds that the activation of the organ systems (cardiorespiratory, nervous, endocrine, musculoskeletal, etc.) by physical exercise provides adaptations and improvements of them. Thus, the performance of daily activities is better and easier, providing greater quality of health and life.
- Physical activities improve self-esteem and enable greater socialization.
How to avoid the problem?
But finally, what does a person need to do not to be considered sedentary?
Torres points out that the American College of Sports Medicine (ACSM) suggests, as a minimum recommendation for adults, the practice of moderate aerobic exercise at least 5 times a week for at least 30 minutes / day (150 min / week).
"For better conditioning, the basic orientation for intense aerobic physical activity is at least 3 times a week, in sessions not less than 20 minutes, but totaling at least 75 min / week," adds the postgraduate doctor in Sports Medicine.
Torres points out that moderate aerobic activities may be those that increase heart rate in the range of 64-76% of the maximum heart rate (HRmax) and intense in the range of 77-93%. "A simple and quick way to estimate HRmax is to subtract from 220 the person's age in years (HRmax = 220" age), "explains the doctor.
The professional also emphasizes that, ideally, these exercises should be associated with bodybuilding and flexibility exercises.
Simple exercises and suggestions to get rid of physical inactivity
Below are some suggestions on how you can get out of a sedentary lifestyle without necessarily going to the gym.
1. Bet on household chores
Torres explains that 30 minutes of moderate aerobic activity can be cumulative during the day, provided they are done in sessions of at least 10 minutes. Therefore, housekeeping with this minimum duration (washing / dishes, sweeping the house etc.) can serve to achieve these recommended 30 minutes or even longer.
2. Walk some more
Outside the home environment, one tip, according to Torres, is to park the car intentionally farther away from work. With this, of course, the person walks more without great efforts.
Go on foot in bakeries, grocery stores etc. Not so far from home are some alternatives that can make up a change in habits ?, adds the doctor.
3. Bet on a bike
Another suggestion is to exchange the car for a bicycle to go to work or to perform actions such as going to the bakery, grocery stores, pharmacy etc.
4. Walk
Don't you like going to the gym ?! This is not an excuse for not exercising!
? Generally walking is a good and simple alternative, especially for beginners, whose level of conditioning can be impeditive for more intense activities, and can be practiced in many different places and occasions, without the need for big apparatuses ?, highlights Gustavo Torres .
5. Dance
Dance is also a good alternative for those who want to get out of sedentary lifestyle. It can be practiced in gyms, dance schools or simply at home.
"Dance is also an alternative that can be added to other types of physical activities, with the advantage of being playful and often motivating," says doctor Torres.
6. Jump rope
Skipping rope is an activity that can be performed at home or outdoors. It's fun and it still burns good calories!
7. Up and down stairs
Going up and down purposefully at home is a good way to exercise without having to go to the gym.
But the tip is to stick to the habit of going up and down stairs whenever possible: if you work in a building with a lift, avoid it; when you go to the mall, escape the escalators etc.
8. Take the dog for a walk
Taking your dog daily for a walk for at least 30 minutes is a great way to get out of a sedentary lifestyle. Plus you will be doing very well to your pet's health and welfare!
Reasons to get out of sedentary lifestyle
Gustavo Torres points out that studies have shown that physical inactivity carries a risk of coronary disease similar to high blood pressure, smoking or increased cholesterol. Unfortunately, for those who don't like gyms or physical activity in general, the only way we can get away from physical inactivity, and all the ills associated with it, is through exercise. This is an efficient "remedy" as well as preventive, with the advantage that it can be cheap (or even at no cost) and without side effects when properly performed, "he says.
To the doctor, before judging whether? Like it or not? exercise, one's reasoning should be much simpler and more objective. "If she likes herself, she doesn't want to get sick more easily or go through often invasive tests, some painful, and avoid treatment with a variety of drugs (and if they were" good "they wouldn't have this name)?" and its undesirable side effects, aside from any surgical interventions and their risks / consequences, should bet on physical exercise which is a powerful? elixir? (It is said of a drink with supposedly magical effect) preserving and restoring the health of its users ?, concludes Gustavo Torres.
So don't waste your time: if you don't do regular physical activity yet, start exercising gradually, even if you are working harder on everyday activities (such as cleaning the house, walking to work, going up and down stairs etc.)? This will progressively achieve a healthier life!
Combat a Sedentary Lifestyle with 4 Easy Exercises (March 2024)
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