Practice of physical activity regularly can help to improve blood circulation, strengthen your immune system, helps you to lose weight, decreases the risk of heart disease and strengthens your bones, for example. These benefits can be achieved in about 1 month after the onset of regular physical activity such as walking, jumping rope, running, dancing or practicing bodybuilding.
In addition, practicing physical activity after school is an excellent strategy to consolidate learning because of increased cerebral blood flow and increased catecholamines that are essential for memory.
Those who are overweight should exercise at least 5 times a week for 90 minutes in order to burn fat. Seniors can also do exercises, but the type of exercises should be chosen depending on the limitations they present. So, in cases where they have joint pain, preference should be given to exercises in the water, such as swimming or water aerobics. See if you are within the ideal weight to exercise:
Benefits of physical activity
Regular physical activity is important for improving your quality of life and the willingness to perform daily activities, so it is important for people of all ages to exercise. The main benefits of physical activity are:
- Fights excess weight;
- Improves self-esteem and promotes a sense of well-being;
- Decreases depression;
- Improves school performance in children and adolescents;
- Decreases stress and tiredness;
- Increases disposition;
- Promotes the strengthening of your immune system;
- Improves muscle strength and endurance;
- Strengthens bones and joints;
- Improves posture;
- Decreases pain;
- Reduces the risk of cardiovascular diseases;
- Improves the appearance of the skin.
Regular physical activity is indicated for individuals of all ages. However, children under 12 should prefer to play sports such as dance, soccer or karate, for example, because they are exercises that can be performed once or twice a week and are more suitable for this age group.
Adults and the elderly should be alert to weight because when they are underweight they should not exercise regularly to avoid burning to much calories.
It is important that before beginning the practice of any exercise you do a general check up to your health, so that the most indicated type of exercise and its intensity can be recommended, for example. In addition, it is also important that you be accompanied by a trained professional to reduce the risk of injury.
To take advantage of all the benefits exercise can give you, it is important that the practice of physical activity is accompanied by a healthy and balanced diet.
How to start exercising
Before starting to exercise, it is important you have medical checkups to check your joints and heart function, especially if you were sedentary beforehand. This way the doctor can indicate if there is an exercise that is not indicated, the ideal intensity for the practice of exercise and if you need to be accompanied by a professor at the gym or physiotherapist, for example.
Beginning to exercise can be quite difficult for people who are not accustomed to it, so it is recommended that lighter and preferably outdoors exercises, such as walking, be done initially. Ideally exercises should be performed 3 to 5 times a week, but you can start slowly, doing only 2 days a week, for 30 to 60 minutes. From the second week, you can increase the frequency to 3 or 4 days, depending on the availability of time.
When isn't exercise recommended
The practice of physical activity is recommended for people of all ages, however people who have hypertension or are pregnant and have preeclampsia, for example, should be accompanied by a physical education professional to avoid complications. Therefore, it is important that tests are done before you start exercising, especially tests that evaluate your heart.
People with hypertension, for example, have a higher risk of having heart rate changes during intense physical activity, such as heart attack and stroke. Most often, hypertensive people do not necessarily need professional follow-up during exercise, but they need to have control of their blood pressure and avoid very intense activities until recommended by the physician, giving preference to mild to moderate activities.
Pregnant women who do not have the control of their blood pressure may develop preeclampsia, and it is not recommended to practice very extensive physical activity, as it may result in premature labor and lesions for the newborn. Therefore, it is important for the woman to follow up with the obstetrician and perform exercises according to her orientation.
So, it is important to be alert to some situations during exercise, such as chest pain, abnormal breathlessness, dizziness and palpitations, for example. It is recommended to stop the activity and see a cardiologist.