150 minutes of physical activity to improve your health

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Actividades de la vida diaria, Deportes y Ejercicios

Physical activity is essential for a good health. The World Health Organization (WHO) recommends 150 minutes of moderate exercise per week. Exercise protects against possible diseases and provides physical endurance that helps to be healthier. Even in the event of an illness, maintaining moderate physical activity can help you recover better both physically and mentally. A sedentary lifestyle increases the risk of cardiovascular disease, diabetes, dementia and some types of cancer.

How much exercise to do?

The recommended physical activity guidelines of the World Health Organization (WHO) for maintaining a good state of health are as follows:

  • 150 minutes per week of moderate physical activity: light walking, swimming, bike rides, etc.

  • 75 minutes per week of more intense exercise: running, road cycling or practicing a specific sport.

  • You can do a little activity each day (25 minutes minimum recommended) or focus on several days per week.

Tips to start exercising

Aerobic exercise is essential for everyone. If there are no alterations in the cardiovascular system, aerobic physical exercise should be performed at least 3 days a week.

The intensity can be progressively increased by reducing the number of weekly sessions, for example. You can also maintain the level but increase the duration of each one of them.

In case of any injury and/or cardiovascular risk, or any other type of alteration, advice should be sought from a qualified professional to adapt the physical routine. 

Exercise guides

  • An aerobic or resistance exercise that is easy to perform and mobilizes large muscle groups. For example: walking, jogging, cycling, swimming, dancing, etc.

  • Aerobic exercise should be practiced for 30 minutes continuously.

  • All physical exercise sessions should begin with a 10-minute warm-up and a similar cool-down time.

  • Plan  a non-sedentary leisure activities with your family. Do activities that involve physical exercise to improve life quality.

  • Include exercises aimed at improving posture control. For example, exercises that work on balance (where you have to stand on one foot, alternating coordination with the arms) are very useful. These exercises should be practiced at least 3 times a week, for a total of 10 minutes, performing at least two sets per exercise that should be held for 20 to 40 seconds.

  • Exercises that also stimulate basic strength development of the hip, trunk and limb musculature. Examples would be pushing, pulling and lifting exercises with one’s own body weight, elastic bands, weights or machines.

Doing any amount of physical activity, no matter how little, is better than none at all. With this guide you can start moving more to avoid disease and lead a healthier lifestyle. You can go to the NeuroFT Clinic where we will recommend the best exercises according to your condition and teach you the technique to do it correctly.

COMPARTIR
CATEGORÍAS

Actividades de la vida diaria, Deportes y Ejercicios

Physical activity is essential for a good health. The World Health Organization (WHO) recommends 150 minutes of moderate exercise per week. Exercise protects against possible diseases and provides physical endurance that helps to be healthier. Even in the event of an illness, maintaining moderate physical activity can help you recover better both physically and mentally. A sedentary lifestyle increases the risk of cardiovascular disease, diabetes, dementia and some types of cancer.

How much exercise to do?

The recommended physical activity guidelines of the World Health Organization (WHO) for maintaining a good state of health are as follows:

  • 150 minutes per week of moderate physical activity: light walking, swimming, bike rides, etc.

  • 75 minutes per week of more intense exercise: running, road cycling or practicing a specific sport.

  • You can do a little activity each day (25 minutes minimum recommended) or focus on several days per week.

Tips to start exercising

Aerobic exercise is essential for everyone. If there are no alterations in the cardiovascular system, aerobic physical exercise should be performed at least 3 days a week.

The intensity can be progressively increased by reducing the number of weekly sessions, for example. You can also maintain the level but increase the duration of each one of them.

In case of any injury and/or cardiovascular risk, or any other type of alteration, advice should be sought from a qualified professional to adapt the physical routine. 

Exercise guides

  • An aerobic or resistance exercise that is easy to perform and mobilizes large muscle groups. For example: walking, jogging, cycling, swimming, dancing, etc.

  • Aerobic exercise should be practiced for 30 minutes continuously.

  • All physical exercise sessions should begin with a 10-minute warm-up and a similar cool-down time.

  • Plan  a non-sedentary leisure activities with your family. Do activities that involve physical exercise to improve life quality.

  • Include exercises aimed at improving posture control. For example, exercises that work on balance (where you have to stand on one foot, alternating coordination with the arms) are very useful. These exercises should be practiced at least 3 times a week, for a total of 10 minutes, performing at least two sets per exercise that should be held for 20 to 40 seconds.

  • Exercises that also stimulate basic strength development of the hip, trunk and limb musculature. Examples would be pushing, pulling and lifting exercises with one’s own body weight, elastic bands, weights or machines.

Doing any amount of physical activity, no matter how little, is better than none at all. With this guide you can start moving more to avoid disease and lead a healthier lifestyle. You can go to the NeuroFT Clinic where we will recommend the best exercises according to your condition and teach you the technique to do it correctly.

CATEGORÍAS

Actividades de la vida diaria,Deportes y Ejercicios

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