Learn what you need to do to keep fit

A sedentary lifestyle is seriously damaging to health, particularly the heart. It is even more dangerous than factors such as overweight and hypertension. Therefore, one of the most important prerequisites for healthy living is regular physical exercise.

Do you know the physical and psychological benefits of exercise?

• It reduces the risk of coronary heart disease, diabetes, etc.
• It helps to keep weight within acceptable levels.
• It strengthens the bones and joints.
• It improves muscle mass and tone.
• You’ll sleep better and be in a better mood.
• It improves memory, coordination and attention span.

How long should I spend exercising?

The experts recommend at least an hour and a half of vigorous exercise per week, moderate exercise for two and a half hours per week and three and a half hours of light exercise. You can also do a day of more strenuous exercise combined with lighter activities.

The minimum time recommended by specialists is an average of 30 minutes, three days a week. If you are short of time, exercise strenuously for 15 minutes every day.

What is average or moderate activity?

• Running at 6-7 km per hour for 20-25 minutes. In other words, a distance of approximately 3 kilometres.
• Walking about 3.5 kilometres in 30 minutes.
• Cycling at 8 km per hour for 30 minutes.
• Dancing vigorously for 30 minutes.
• Doing breast stroke for 20 minutes.
• Gardening for about 45 minutes.
• Vacuuming for 45 minutes.
• Doing aerobics for 40 minutes.
• Playing paddle tennis or tennis for 20 minutes.

To work your entire body, combine different types of exercise. There are sports such as football, basketball and volleyball that include muscle fitness in training sessions as well as the game itself. There are also disciplines such as yoga or Pilates that combine breathing with flexibility and agility exercises to improve body posture.

For optimal performance and to reduce the risk of injury:

• Combine vigorous training sessions with gentler activities. This will optimise the energy you use and push your resistance to the limit.
• Rest on at least two days a week. Your muscles, ligaments and tendons need time to repair and recover their strength. This will reduce the risk of injury.
• Warm up for at least five minutes by walking, climbing stairs, peddling or knocking a ball about slowly before starting your moderate activity.
• Remember to stretch your muscles after each session so that the fibres recover their initial length and to avoid cramp and contractures.
• Ring the changes and do different exercise so you don’t get bored.
• Exercise in company when you can. It is more motivational and you are less likely to give up.
• Set yourself goals: improve your image, take part in competitions, and achieve a weight… Aiming for something will stimulate you to keep going and overcome obstacles.

Make sport part of your everyday life!