Are you aware that you should get started? Do you lack motivation? Here are a few factors that will make you seriously wonder why you should finally ‘move your ass’ …
There are more and more researches that prove that physical activity protects us from various chronic diseases, but also that it prolongs our life. Thus, physically active people have a 20-30% lower risk of cardiovascular disease, 30% lower risk of type 2 diabetes, 12-27% lower risk of various malignant diseases, 12% lower risk of asthma, etc. In addition , physically active people live longer and are happier with their lives. It has been found that people who spend 150 minutes a week in moderate intense physical activity live an average of 3.8 years longer than physically inactive people! In addition, during and after physical activity, various neurotransmitters are secreted in our brain, such as norepinephrine and endorphins, which create comfort and improve our mood.
What does physical activity involve?
‘Physical activity must be strenuous to produce effects’ is one of the misconceptions about the benefits of physical activity. According to the recommendations of the World Health Organization, adults need 150 minutes of moderately intense activity per week to maintain health. These are activities that make us a little stuffy, slightly red or sweaty, and some typical examples are brisk walking, cycling on flat terrain, Nordic walking, etc. Beginner exercisers should consult experts, ie kinesiologists who will help them choose the right one. activity and appropriate intensity with respect to individual abilities.
How to motivate yourself?
Exercising can be a lot of fun if we find an activity we enjoy. Physical activity is a natural human need and a person should, as a rule, feel good when he satisfies his need. But sometimes the desire to quickly achieve a goal (eg, weight loss, increase muscle mass) can reduce the feeling of pleasure in exercising, and increase the feeling of effort. That’s why it’s important to start gradually and persevere in your intention to find a form of exercise that suits you and that you enjoy.
Recommendations of the World Health Organization for physical activity of adults: Aerobic activity should be performed for at least 150 minutes per week at a moderate intensity or 75 minutes per week at a high intensity. Examples of aerobic activities are: brisk walking, running, cycling, rollerblading, swimming, etc. Aerobic activity should be performed at intervals of at least 10 minutes continuously. Exercises with a load for large muscle groups (legs, abdomen, back, chest, arms and shoulder girdle) should be performed at least 2 times a week.
According to the recommendations of the World Health Organization, children and young people under 17 should implement: moderate to high-intensity physical activity for at least 60 minutes a day; exercises to strengthen the musculoskeletal system at least three times a week; limit sitting in front of screens to a maximum of 2 hours a day.