have the habit of Exercising is quite a challenge. For many people, physical activity is one of those goals that we set on January 1st. Maybe we started to achieve it, but by February it was diluted among the tangle of things we have to do in our daily lives. Apparently, a lot of this has to do with the people you surround yourself with: if they are active, maybe you will be too. Exercising should bring us happiness and what better if we do it with company.
Only benefits
In the United States, a document was published in 2018 with physical activity guidelines of the Department of Health and Human Services. They scientifically summarize why it is necessary to exercise. Their conclusions clearly demonstrate that physical activity has the best cost-benefit ratio for public health. Within these benefits, we can mention:
- Sleeping better reduces the time it takes to fall asleep and the time it takes to stay in deep sleep.
- Brain activation , helps in mental organization of the day's activities and planning for the future. It also improves memory, processing speed and attention.
- Reduction of anxiety and perception of quality of life
- Exercising throughout life shows that reduces the risk of dementia
- It reduces the risk of some cancers like colon and breast
At the same time, physical activity improves body function at all ages. That is, with an adaptation to physical activity, benefits will be seen at any time in life. For example, physical activity adapted to a pregnant woman It will help you reduce excessive weight gain, gestational diabetes and postpartum depression.
It is definitely important to get out of a complete sedentary lifestyle. The same report indicates that having light physical activity reduces the risk of mortality, cardiovascular diseases and type 2 diabetes. Now, what is indicated as ideal includes 150 to 300 minutes per week of moderate intensity physical activity (which significantly accelerates the frequency cardiac). But getting out of a sedentary lifestyle is very difficult, especially in the fast-paced world we find ourselves in.
With help, the better!
According to a scientific article published in the magazine PlosOne , an investigation carried out by Ensela Mema and his team at Kean University in New Jersey, may have some clues: Social influence is key to achieving a change in physical activity habits. They mathematically studied the tendencies that people have when interacting socially.
- Not having any interaction or influence from peers leads people to tend to be sedentary.
- The change from a sedentary behavior to one with physical activity has a great impact factor having friends who also exercise
- People who are physically active, but associate with people who lead them to sedentary activities, will eventually be so too.
Although these trends have not been tested in real life, they are aligned with abundant results from previous research. An example is from a 2014 review published in the journal of science and sports medicine: they recognized that there is a strong effectiveness in carrying out physical activity based on a community, personal contact is promising to get out of a sedentary lifestyle.
Some guidelines
A article from our magazine He pointed out some activities that we can start doing to start an active life. And what better if it is done with friends who support us and we support them.
- Go for a long walk ideally every day. In summer and hot days, do them at dusk or in the morning. Try to get to know different places or a park
- Take the stairs When visiting a friend who lives in a building, and when walking, prefer to also go up these
- Make clubs gardening , which will lead us to exchange knowledge
- Take bike rides, go dancing, swim with friendly couples. Ideally 2 to 3 times a week
- Playing sports depending on your physical level. It can be volleyball, baseball, soccer or a calmer sport like golf, minigolf or table tennis (ping-pong).
- If you have pets, give them all together a walk with them
- Take excursions outside the city ideally twice a month
- If they can afford go to the gym , everyone go at the same time
We can definitely find many excuses, but our body should not listen to them. We must get out of a sedentary lifestyle as soon as possible, even if it is just to go for a walk. Remember, yes, you should always consult with your family doctor if you want to take the step of starting a life with intense physical activity.
