Physical activity, which the World Health Organization (WHO) defines as any bodily movement produced by skeletal muscles, with the consequent consumption of energy, is highly beneficial for health. The organization notes that it can improve muscular and cardiorespiratory fitness, bone and functional health, reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast and colon cancer), and depression, reduce the risk of falls, as well as hip or vertebral fractures, and help maintain a healthy body weight.
Additionally, the Spanish review ¡Hola! revealed “a study that was published by the specialized magazine JAMA Int Med in which the teacher Juan Pablo Rey-López concluded that Exercising on the weekend due to lack of time or convenience favors longevity to the same extent as doing it during the week”.
However, the WHO explained that globally, one in four adults does not reach the recommended levels of physical activity that, according to the Organization, they should carry out moderate aerobic physical activities for at least 150 to 300 minutes or intense aerobic physical activities for at least 75 to 150 minutes, or an equivalent combination of moderate and intense activities throughout the week.
In fact, the Organization noted that it indicated 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.
However, when exercising, people wonder what is the best time to do it y the experts say that it is a matter of preference, taste and schedules, but the important thing is to meet the daily goals.
In any case, some experts pointed out that exercising at night has great health benefits, since it reduces the stress of the day and for this reason improves the quality of sleep, but it is important to point out that the sport cannot be very intense, since High-intensity training, weight lifting, cycling or swimming causes an increase in body temperature, accelerates the heart rate and stimulates the nervous system, which makes the sleeping process difficult, according to the explanation Glamor magazine.
On the other hand, for other coaches the best time to train is in the morning, since there will be no excuses for not doing it, 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.
For its part, exercise must be accompanied by a good eating plan that is balanced and good hydration.
Regarding food, it must include:
- At least 400 g (that is, five servings) of fruit and vegetables.
- Less than 10% of caloric intake should come from total free sugars, which is equivalent to 50 grams (or regarding 12 level teaspoons) for a person of a healthy body weight consuming approximately 2,000 calories per day, although to obtain additional health benefits ideally less than 5% of total caloric intake.
- Less than 30% of daily caloric intake should be from fat. In addition, the WHO suggests reducing the intake of saturated fat to less than 10% of total calorie intake, and that of trans fat to less than 1%.
- Less than five grams of salt (regarding a teaspoon) a day. The salt should be iodized.
In any case, the information given above in no way replaces medical advice and therefore the first thing to do is consult a health expert so that he or she can guide the process and indicate what is most appropriate for each person. .
