- Helps to lose weight and prevent the regaining of lost weight.
- Improves posture, endurance and muscle strength.
- Prevents bone and joint injuries.
- Improves balance and coordination.
- Significantly reduces stress, thus helping you to rest better at night.
- When doing physical activity, endorphins are released that improve mood and reduce anxiety, which significantly improves the current quality of life.
People with diabetes Mellitus 1 or 2 and those with high blood pressure (hypertension) will benefit from any physical activity, always under the supervision of their GP.
With regard to food, it is proposed to choose mainly natural foods such as carbohydrates from the group of complex whole grains and legumes, which are the ones that give us energy to be able to do physical activity. Also important:
- Consume dairy products preferably skim.
- Consume fruits and vegetables.
- Foods that provide protein such as eggs, chicken and fish (beef to a lesser extent due to its high content of saturated fats).
- Moderate sugar intake.
- Use good quality fats such as nuts, avocado.
- Correct hydration before, during and at the end of physical activity.
How to avoid getting stuck in a sedentary lifestyle?
On the one hand, we have physical activity that refers to any movement produced by the body that produces energy expenditure. Physical exercise is that planned activity, structured with a certain objective for which you work.
Therefore, we can get out of a sedentary lifestyle by increasing the level of physical activity such as doing a few movements every two hours (active breaks), climbing stairs instead of elevators, doing all kinds of housework, etc. To simplify, avoid sitting for so long.
Then, the ideal is to move on to planned physical exercise 3 to 6 times a week. Another way to count the movement that one makes is by counting steps (10,000 steps per day is the ideal physical activity).
To finish and looking at the subject from another perspective, sedentary activities such as surfing the internet, watching TV, playing video games, etc., should not exceed 2 hours a day.
My professional recommendation is not to get discouraged, since at first 30 minutes may seem like a lot and be very tiring, but if you are constant, after a short time you will be able to progressively increase the time as the type of exercise. Setting small goals and not comparing yourself with other people but focusing on yourself is essential to keep moving forward.
Obesity nutritionist (M.N. 9739) Instagram: @lic.aracelivallone
Source: Ambito
