3 January 2024

Be on the move!

People of the modern age spend less and less time actively. Everyday activities - travel, work, entertainment, meetings with friends, things to do around the house – are often simplified, mechanized or transferred to the online space due to the development of the tools and technical solutions that support us. Thus, we move less and less, which also has a negative effect on our health; it increases, for example, the risk of developing cardiovascular diseases, diabetes, certain tumors, depression and dementia.

Increasing the level of physical activity can also be achieved by making minor changes to the daily routine, for example walking or cycling instead of using a car or public transportation. It is also recommended to take 5–10-minute breaks every hour throughout the day, which can be used for walking and exercise. You can look for a sports facility or sports community close to your home, and for example arrange a fixed trip with family and friends in your calendar.

Regular exercise also plays a huge role in disease prevention. It improves the functioning of the circulatory system, strengthens the heart muscle and lowers the resting heart rate. Sport makes the skeletal muscles more fit, thereby increasing muscle strength. Since regular physical activity burns a lot of calories, it is easier to achieve and maintain the ideal body weight. Sport is also excellent for relieving stress, it improves well-being, and results in more energy, so the days are more calm and more balanced. It improves the quality of sleep, the ability to concentrate, increases self-confidence and self-esteem, as well as willpower, which has a positive effect on our performance in all areas of life.

How much should you exercise a week?

According to the recommendation, a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise, or a combination of these two types is required. However, an additional positive effect results from increasing the amount of activity to double the above recommendation, supplemented by muscle strengthening workout twice a week.

You have to watch your pulse!

Physical activity intensity can also be determined based on the current heart rate using the heart rate zone calculator. The value of the heart rate is important because if it does not rise sufficiently during workout, the desired effect will not be achieved. Too high heart rate is also not suitable, because it puts a lot of strain on the body and circulation. Exercising at a persistently too high heart rate can lead to the development of circulation problems.

In the course of training – similarly to weight loss - you cannot achieve results overnight. While drastic weight loss diets lead to a yo-yo effect, suddenly increased training load can lead to overtraining, weakening of the immune system, injuries and joint pain. A personalized workout plan must be developed, with gradually changing training loads and ensuring the right amount of rest. And if you have a locomotor complaint that makes everyday movements difficult and painful, you should consult your family doctor, physiotherapist or other health professional before you start doing sports.

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