Regular physical activity, such as walking, cycling, playing sports or participating in recreational activities, is very beneficial for health, according to the World Health Organization (WHO).
He also explained that regular physical activity can improve muscular and cardiorespiratory fitness, strengthen bone and functional health, reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon) and depression, reduce the risk of falls, as well as hip or vertebral fractures, and helps maintain a healthy body weight.
Besides, the new guidelines recommend at least 150 to 300 minutes of moderate- or vigorous-intensity aerobic physical activity per week for all adults, included people living with chronic conditions or disabilities, and an average of 60 minutes a day for children and adolescents.
Along the same lines, the organization pointed out that people with an insufficient level of physical activity have a 20% to 30% higher risk of death compared to people who achieve a sufficient level of physical activity.
Globally, women are less active (32%) than men (23%), and activity declines at older ages in most countries.
Similarly, he pointed out that the lack of physical activity is due in part to inactivity during leisure time and sedentary behavior at work and at home. Also, to the increase in the use of means of transport.
However, some people play sports because they want to lose weight, while others are looking for ways to increase their muscle mass so that their body looks more toned and fuller. However, to achieve either of the two objectives, you have to be persistent.
For this reason, whatever the objective, it is important to be clear regarding what should be done following training and for this reason, the Nutrioli portal revealed the healthiest habits:
1. Cool.
2. Striate.
3. Hydration.
4. Food.
In addition, the experts assure that to see changes it is necessary to make small daily modifications in the feeding and these are some of the foods they recommend eat before and following exercise:
1. Banana.
2. Chicken with rice.
3. Fish.
4. Eggs.
5. Soy milk.
6. Smoothies.
7. Dried fruits
8. Avena.
9. Avocado.
However, it is important to consult an expert to guide the process, According to the World Health Organization, the exact composition of a varied, balanced and healthy diet will be determined by the characteristics of each person (age, sex, life habits and degree of physical activity), the cultural context, the food available locally and eating habits.
What is the best time to train?
Several trainers said that doing some physical activity at night reduces the stress of the day and for this reason improves the quality of sleep, since people fall asleep faster and last longer in the stage of deep sleep.
But, for other trainers, the best time to train is in the morning, since there will be no excuses for not doing them, because it is the first activity of the day and it cannot be postponed due to unforeseen events such as a lot of work or fatigue.
What the experts recommend is to drink at least two liters of water, sleep for 8 hours and not skip any daily meals.
What is the physics activity?
The WHO defines physical activity as any bodily movement produced by skeletal muscles, with the consequent consumption of energy. This refers to all movement, including during leisure time, to move to and from certain places, or as part of a person’s work.
