Physical exercise is a healthy activity. After some light effort, we often feel brisk and strong.
Physical exercise improves the health, prevents diseases and enhances mental resilience. In addition, your body gets stronger, which is useful for daily tasks as gardening or carrying heavy shopping bags. Physical exercise is so important that it is even dangerous when you do not move enough.
Physical exercise is also important for children. A child needs at least one and a half hour of physical activity every day. Regular exercise for children prevents overweight and is important for the physical developments, growth and even for the behavior in class. A child that has sufficient physical activity can think more clearly and pay more attention.
Keep moving
During the wintertime, we are less flexible than in summertime. The reason is simple. Due to the cold weather, wind and rain we are likely to stay indoors, which is why we move less, and our muscles and joints are not well oiled. Even though it might sound strange, especially with stiffness it is important to stay active. Get into action!
For your heart, moderate intense movement is enough. To live healthy, you do not need to tire out yourself in a fitness room.
For an adult it averagely comes down to five times a week moderate intense activity for thirty minutes. That is for example jogging at a calm speed, cycling, swimming or skating. Moreover, these thirty minutes can be divided into separate time blocks (for example three times ten minutes).
With moderate intense activity, you breathe a little faster, you are getting warmer and your heart beats faster, but you are still able to talk during the exercises. After twenty minutes (at 50-70 percent of your maximum heart rate), your body starts to burn fat. This means that you have to persist to get the best results. That is also why you should not start too fanatically, but exercise at a moderate speed for a longer period.
You stay healthy by increasing the rate at which you burn fat, by strengthening your muscle tissue and by improving the way your body stores fat, and by improving oxygen absorption. In addition, this is all very healthy for your heart and veins.
- Stronger heart and stronger veins, even if they are weakened already;
- Better endurance;
- Increased lung capacity. You can breathe deeper;
- A healthier feeling;
- Managing your weight better;
- Improving the condition;
- Get more energy;
- More power;
- Gives flexible and strong muscles and joints;
- Has a positive influence on cholesterol levels;
- Less negative effects of unhealthy behavior as smoking, drinking and eating junk-food;
- A better immunity, which helps you to get sick less often;
- A better resilience, also mentally;
- Less depressions, fear and tensions
- More self esteem;
- Sleeping better;
- Being more alert;
- Prevent osteoporosis;
- Slows the mental aging process.
- Heart attack;
- Cardio-vascular diseases;
- osteoporosis (porous bones);
- Different types of cancer.
- · Typically endurance sports as cycling, fitness, jogging, morning gymnastics, running, rowing, skating, tennis, rope-jumping, walking, swimming;
- Daily physical exercise for thirty minutes to increase heart rate and breathing.
- Going to the supermarket or office on a bicycle;
- Take the stairs instead of the elevator;
- Play with your children or grandchildren;
- Dance more often at a party;
- Do most of the gardening by yourself;
- All little bits help.