Sport is health - this is what most of us know or have heard. It seems a general truth. But, why the statistic still shows that a large part of the population fails to exercise regularly? In Poland, most people continue to spend their free time inactively, which is reflected in the percentage of individuals with health conditions who, consequently, need to use pharmaceutical treatments. Let’s explain why regular exercise is so important and what you should know before you start.
what is physical activity?
Put simply, physical activity is the muscular effort that requires higher energy expenditure than the resting expenditure. All the changes resulting from physical activity determine body fitness, which in turn reduces the risk of health conditions and diseases.
The type of physical activity depends on such factors as the duration, intensity, pulse rate and energy conversion (aerobic and anaerobic exercises). Preparation (warm up), age and general predisposition also play an important part.
And let’s don’t forget that the physical activity for health benefits should bring joy and not cause injuries. It is therefore essential to adjust the type of exercise to the exercise capacity of an individual.
Who wants to be healthy? Ready, steady go!...
Regular physical activity strengthens and improves the respiratory and circulatory systems: reducing the risk of cardiovascular conditions and preventing hypertension. It has been proved that it lowers the prevalence of type 2 diabetes as well as some types of cancer. An active lifestyle helps maintain the metabolic function of the body, which is fundamental in overweight and obesity prevention.
Research have shown that healthy physical activity strengthens the immune system, reducing the prevalence of infections and colds. Regular physical activity also mobilises the body to fight pathogens, decreasing the risk of the upper respiratory track infections by even 1/3.
The latest studies carried out in the United States have proved there is a direct link between the physical activity guidelines for Americans (of 2018) and a considerable reduction of specific-cause mortality risk. The study covered almost half a million adults who did aerobic and muscle strengthening exercises in their free time as recommended based on the standards.
In short: physical activity enables us to keep our overall physical fitness, be healthy, prevent various diseases and to live longer. Benefits only: as simple as that
Changes, changes, changes…
We have to bear in mind that a healthy lifestyle should not be a fad that only temporarily modifies our habits. To be effective, health-oriented behaviours such as exercising should be practised most days of the week. According to the World Health Organization (2002) recommendation, to minimise the risk of health conditions, physical activity should be performed for: at least 30 minutes (moderate-intensity activity) every day.
Nutrition mistakes and insufficient activity are the leading factors for overweight and obesity. As a preventive measure, it is recommended to engage in moderate-intensity exercise for at least 60 minutes a day or most days of the week to maintain the proper body weight (according to the International Agency for Research on Cancer 2002 and International Association for Study of Obesity 2002).
Get prepared
People who have led inactive lifestyle, should remember to adequately prepare before they start to exercise. Physical effort should not cause discomfort. Exercising your body, you also exercise your mind. So, adjust the exercises to your capacities. Physical exhaustion and pain is not what we expect to achieve from physical activity. And remember not to jump in at the deep. Gradually increase the time and amount of exercise as well as its type or intensity level. If 30 or 60 minutes of exercising is too much - WHO recommends to perform the activity in bouts of at least 10 minutes.
Note that if you did not do any sports before, you smoke, are ill or take medicines that affect the body efficiency - you need to contact a doctor before you engage in physical exercises.
‘I don’t have time to exercise’
It’s probably the most popular excuse for avoiding the activity, next to ‘I don’t feel like it’ or ‘I’m not strong enough’. Well, we know how to deal with it. A new plan that starts with a major change may invoke general reluctance. But if you try, you’ll learn that change is not that bad. Start introducing physical movement in typical everyday situations. If your office is on the second floor or your favourite shop is in the third floor, you have your chance there. Choose stairs instead of the escalator or the lift (stairs climbing burns 948 kcal/hour.). If you don’t really have to drive to work – cycle. Or you may get off a public transport 2 or 3 stops earlier and walk the rest of the distance to your destination.
With these small steps approach, you will soon start to see the changes. You will suddenly realize that you feel more comfortable about it!
Sources:
1. Jarosz M., Bułhak-Jachymczyk B.; IŻŻ, Human Nutrition Standards, The basis for obesity and communicable diseases prevention;
2. Physical activity and immunity; https://ncez.pl/aktywnosc-fizyczna/osoby-dorosle/aktywnosc-fizyczna-a-odpornosc-organizmu
3. Recommended physical activity and all cause and cause specific mortality in US adults: prospective cohort study; https://www.bmj.com/content/370/bmj.m2031
4. Physical activity and health; https://www.medicover.pl/o-zdrowiu/aktywnosc-fizyczna-a-zdrowie-czlowieka,3912,n,2673#ile-czasu-potrzeba-na-aktywnosc-fizyczna?
5. Health and physical culture of the contemporary man – Theoretical grounds and practical implications; edited by Arkadiusz Kaźmierczak, Anna Maszorek-Szymala, Ewelina Dębowska, Physical activity for healthy lifestyle of the contemporary man.