Positive effects of physical activity
The term “physical activity” refers to a wide range of activities and movements, including activities of daily living, such as walking, gardening, heavy housework or dancing. “Exercise” is also a type of physical activity and refers to planned, structured and repetitive bodily movements aimed at improving or maintaining one or more aspects of physical health, explains Dr. Sergio Shlimovich, medical specialist at the ‘LOVE. Confirmed. Specialist in endocrinology and metabolism and in health promotion and disease prevention.
However, the professional clarified that there is extensive public and media coverage of the health benefits of regular physical exercise; The “sedentary lifestyle” is on the rise in the general population, and hardly anyone is escaping the trend.
During a conversation with this agency, the expert explained that “physical exercise is an activity that all human beings perform to varying degrees throughout our existence. The propensity to exercise is a natural tendency that has a purely affective component that generates pleasure. In addition, exercise maintains the agility of the body and has profound psychological and social effects, but its deficiency leads to many diseases. However, it should be noted that, although exercise increases physical and mental health is promoted, and lack of activity is harmful, so is more”.
Despite all the proven health benefits of physical activity, a sedentary lifestyle is still very important among people in different countries. The conveniences of modern life encourage people to adopt a less active lifestyle by reducing the duration and intensity of their daily journeys.
On the other hand, most work tasks are not related to active exercise, not to mention the pressure of work which severely limits the free time available, and the great technological advances promote a lack of physical activity. People travel by car or bus and watch TV or sit at their computer all day. All of this has led modern man to a gradual move away from physical activity that needs to be reversed.
Physical exercise improves health, prevents and improves health problems
Anyone who does or exercises regularly knows all too well the “feel good” it provides. Physical exercise reduces emotional stress caused by an excess of the main stress (distress) hormone, cortisol, and increases other substances called endorphins, which make you feel good. Endorphins are opium neurotransmitters that are produced in the brain, and their effects are similar to those of opium, a drug that can be obtained from poppy seeds, and they act as natural pain relievers (but apparently not drugs). no negative effects).
Shlimovich clarified that “during exercise, endorphins are released which create a feeling of euphoria and a general state of well-being. These endorphins can be so powerful that they can even mask the pain. But these are not the only substances While physical exercise is involved, other hormones and neurotransmitters such as adrenaline, serotonin and dopamine also interact, which strengthen and improve the state of well-being. .
Physical exercise is one of the fundamental factors in the promotion of health as well as in the prevention of many diseases. Its regular practice makes it possible to generate adaptations in various systems such as cardiopulmonary and musculoskeletal to improve the state and the functioning of the organism. Physical, psychological, and social benefits have been attributed to exercise in children, adolescents, adults, and the elderly; in healthy and sick people; in schools and businesses. “Scientific evidence shows significant benefits that link physical activity to better health,” Shlimovich explained, “in people who have risk factors for a certain disease or, if already established, physical exercise. regular”. represents an invaluable therapeutic resource”.
The main benefits described are reduction in body weight, reduction in the rate of various diseases (heart disease, hypertension, stroke, obesity, diabetes, hypercholesterolemia and other lipids, osteoporosis, etc.). About the risk of certain types of cancer (lung, colon, breast and multiple myeloma). To reap the health benefits, exercise must be done regularly and appropriate for each individual. Recommended activities are aerobic and recreational activities such as walking, jogging, cycling, swimming or dancing.
best time to exercise
Starting the day with physical activity has many advantages but also some disadvantages. The best part is that the body rests and we are in better physical condition and the energy we feel after physical exercise lasts for a few hours. The body produces endorphins and nitric oxide (a natural vasodilator) which contribute to a good mood and have less of an effect on distressing situations. “If we wait until the end of the day to do physical activity, we lose the benefit of the mood effect. The disadvantage of morning exercise is that the body temperature is low and the muscles sleep for hours, and there is no proper stretching. This increases the risk of injury.
Getting off on the right foot is often difficult and cortisol, on the other hand, is at its peak in the morning and can lead to increased fatigue.
The professional said that several studies indicate that sunset is the best time to exercise. “During this time of day, between 4:00 p.m. and 5:00 p.m., body temperature is at its highest and the muscles are better prepared to withstand the stress of exercise. Also, at this time of day. Timing also improves strength, anaerobic performance, and endurance.
For adults and the elderly, the period between 7 p.m. and 9 p.m. is the best time to maintain good growth hormone levels. “This hormone performs important functions in people, but it differs with age. While its main function in childhood and adolescence is to develop organs and tissues; in adulthood, its main effect is related to the function of these organs and tissues. as well as maintenance of repair systems. It turns out that with age this hormone gradually decreases its concentration in the body, and vigorous night physical exercise manages to stimulate the axis of growth hormone, minimizes its deterioration with age, “says doctor.
The level of physical activity required to maintain good health need not be high intensity; On the other hand, moderate regular physical exercise is more effective in maintaining good physical condition. Therefore, you don’t have to train like an athlete to get results, and sedentary people can improve their fitness by starting with short bursts of light exercise until they reach the desired pace. . Do it. The first thing for a passive person is to start moving, even if he only does it for a few minutes; This is perhaps the most important point for introducing lifestyle changes in physical activity.
There is no doubt that the best recommendation to stay healthy and live longer is the prescribed practice of regular physical exercises. It is always advisable to do a pre-assessment of the physical condition and then to determine a training plan by a professional, which will be progressive and adapted to each particular case. Although, for one reason or another, not everyone manages to incorporate a regular exercise program into their lifestyle, it is possible to increase daily physical activity to get away from a sedentary lifestyle. For them, here are some tips for integrating physical activity into their lives:
• Walk instead of using modes of transport: If we are using public transport, get off a few stops before your destination. Minimize the use of a car or other motorized vehicle and when we do, try to park it in a more distant location than usual.
• At work or at home, every hour, take two minutes to “stretch your legs” and activate your muscles.
• Take advantage of the free time to activate the joints with low intensity exercises.
• Take a short walk before breakfast or dinner (or both).
• Trade 10 minutes of television for a few laps around the block.
• Walk or cycle for simple daily shopping.
• Walk the dog every day (of course if we have a pet).
• Try to gradually increase your speed while walking. If possible, choose paths with ups and downs (these are easy to find in Entre Rios).
• When we watch television, try to do so sitting down instead of lying down or sitting in an armchair. To remove the remote control when you want to change the channel (it’s not so easy if you’re used to blinking).
• Talk on the phone standing up, with minimal movement, instead of sitting down.
• Do things for yourself. Don’t ask them to bring us something, we have to look for it.
• If work permits, take breaks (eg at lunchtime) and use 10 minutes to walk briskly.
From the AIM Newsroom