Regular physical activity has many health benefits, both physically and psychologically, to feel fit, show a more beautiful silhouette, reduce feelings of fatigue, better manage tension and stress or maintain social relationships. Recovery after exercise and strength building muscle and tissue repair is required. This is even more critical after a heavy weight training session. How to recover after a long period of excess inactivity.
30-Minute Rule
Main recommendation for physical activity of moderate intensity at least half an hour a day (one hour for children and adolescents), five days a week. During exercise, heart rate should accelerate slightly, breathing will be a bit choppy, with a discreet perspiration. Those who don’t feel able to hold thirty minutes straight and better to divide this period into three periods of ten minutes, interspersed with a little break. For sturdier, the goal can be reached in three weekly sessions of half an hour of very intense exercise.
Another important health rule: the 200 daily steps (a pedometer can be useful to check), ideally outdoors, and if so by filling in the stepper. Daily activities already offer many opportunities to stay in motion: to bike to work, walking briskly during the lunch break, take the stairs instead of the elevator.
What are the Benefits?
Physical
- Reduction of body fat
- Increase in muscle mass
- Strengthening bones
- Improved cardiopulmonary functions
Psychological
- More positive self-image
- Better management of stress and tension
- Less anxiety and depressive disorders
- Better sleep
A sedentary lifestyle with a lack of physical activity increases the risk of cardiovascular disease, cancer, osteoporosis, diabetes, overweight and obesity.
Change Diet
The resumption of moderate physical activity doesn’t require changing his eating habits, If you are performing day after day endurance exercise, or if it is trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout, and you should make sure that there are some high-quality protein and complex carbohydrate.
Most active exercisers can benefit from a diet tailored to the discipline, They practice and considering in particular the frequency and intensity of workouts.
Practical Advice
Move most is the opportunity to play activities: dancing, playing with children, jump rope… Indulge In the same vein, no need to go into jogging though! You don’t like running or forcing yourself to go to the swimming pool, if you hate it: many are needing something they don’t like more than that, and therefore they give up very quickly.
Don’t hesitate to go to a gym, Make commitments to yourself and stick to them and please note in your diary the moments you’ve decided to devote to physical activity. Treat yourself from time to time a reward. Turn sporting advantage moments of relaxation when you are less monopolized (active lunchtime, go to the pool with your children swim and enjoy a bit…).