Exercising is very beneficial for health, according to the World Health Organization (WHO). However, there are several people who do it to lose weight and lose a few extra kilos.
In fact, regular physical activity can improve muscular and cardiorespiratory fitness, improve bone and functional health, reduce the risk of hypertension, coronary heart disease, stroke, diabetes, several types of cancer (including breast and colon cancer) and depression, reduce the risk of falls, as well as hip or vertebral fractures.
For this reason, there are some basic and simple exercises that Harvard recommends to be in shape, such as, for example, the iron, because in this position several parts of the body are strengthened, such as: arms, abdomen, legs, buttocks, and to perform it the person It should be supported on the palms of the hands and on the tips of the feet and the shoulders should be aligned with the hands, the spine should be straight and it should be resisted between 20 to 30 seconds, and then repeat the exercise between three or five times.
The second recommendation is the bridge posture and in this the people strengthen the abdomen and the buttocks and to do it the person must lie on their back, then the legs must be flexed and finally the pelvis must be raised. This exercise should be done for 20 to 30 seconds and should be done three to five times.
The third suggestion is to raise the right arm and the left leg on quadrupeds for 20 or 30 seconds and then reverse. That is, raise the left arm with the right leg.
However, the WHO highlights that walking, cycling or running stand out among the most common physical activities, and all of them can be performed at any level of ability and for everyone’s enjoyment.
To walk: according to the Mayo Clinic, regular walking becomes a fitness-enhancing exercise, good posture and purposeful movement should be adopted and the posture should be:
- Head high. Look forward, not down.
- The neck, back, and shoulders should be relaxed, not lifted and tense.
- The arms should swing freely, with a slight bend in the elbows.
- Lightly tighten your stomach muscles, keeping your back straight, not arched forward or backward.
- Walk in a fluid way, supporting the heel and then the fingers.
Run: The Sanitas Group of Spain revealed that a study published in the Journal of the American College of Cardiology shows that people who choose to run for regular physical exercise are 30% less likely to die than those who do not do any type of exercise and 45% less doing it because of cardiovascular disease or accident.
Cycling: This method has great benefits for physical and mental health, since it strengthens the heart, muscles and reduces stress, generating tranquility in people. because with exercise endorphins are released and a feeling of happiness and satisfaction is created.
As for time, the Organization’s new guidelines recommend at least 150 to 300 minutes of moderate- or vigorous-intensity aerobic physical activity per week for all adults, including 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 risk of 20% to 30% higher death compared to people who achieve a sufficient level of physical activity.
