The set of functional exercises still contributes to the improvement of brain function
Just give the example of a person with a fitness style, which immediately arouses interest in a certain person to create a healthy lifestyle, but at the same time everyday obstacles affect the sedentary lifestyle. The increasingly competitive and agile world, professional commitments, family dedication and lack of “time” contribute to this arrangement.
Justifications that also contribute to the high death rate in the world. The WHO (World Health Organization) survey showed in the first half of 2022 that five million deaths would be freed if there was a regular practice of physical activity.
Another common excuse of a part of the national population for a sedentary lifestyle is the lack of financial conditions. To try to counter this difficulty, many gyms or sports centers exempt a prospective student from a registration fee, offer discounts for referring a friend and even create plans in partnership with companies, for example: Gympass.
Market growth versus sedentary lifestyle
Market up after the “peak” of the coronavirus pandemic. According to a study by the Global Health & Fitness Association, Brazil has more than 34,000 gyms. This figure places the country second among promising markets for having a fitness business, with revenues of $2.1 billion in 2019, and third in the Americas.
With this decrease in cases and deaths from Covid-19 and the growth of vaccination, many sports establishments are betting as much on the resumption of face-to-face work, interactive activities and daily recommendations to achieve a dream result.
Even if you still have difficulty finding a group that accompanies you in your favorite sport or you are undecided whether to start a private workout, personal trainer Giuliano Esperança has created a list of five physical exercises to migrate from a sedentary lifestyle to quality of life.
Giuliano reflected that when neuroscientists began studying the effects of physical activity on brain cells, they were able to identify an improvement in cognition and mental health, due to neuron growth factors.
“Physical movement is an extremely effective way to promote increases in neural growth factors. Know that, prior to the physical result, the changes in your metabolism and psychological health will be noticeable,” he said.
Below, check out the list of five daily exercises created by pro Giuliano Esperança to transform your life in a healthy way. Training that does not take into account age or weight, i.e. recommended for any subject.
Exercises to get rid of sedentary lifestyle
1st March
Standing for 30 seconds, alternately raise your knees to waist level, as if you were marching in place. This move will help strengthen your thighs and knees.
2 – Crucifix
Sit in the chair with the spine erect, with the abdomen contracted, breathe smoothly and open the arms in a cross shape with the palms open forward in line with the shoulders. In this way, close and open your arms and repeat this movement for 30 seconds. This exercise will build the strength of the shoulders, the back muscle and help decrease the hunched posture of the spine.
3 – Squat with the use of the chair
Squat into a seated position by squeezing your hips, knees, and keeping your heels on the floor. When you go to sit in the chair, throw your hips back. Once you reach this position, put some extra weight on your support foot and push off the floor until you return to a standing position. If necessary, you can use the support of the hands on the thighs. Do this movement for 10-30 seconds.
4 – Knee extension
Sit in the chair with a straight spine and extend your knees one at a time. Extend one leg at hip height, turn the leg and place it on the ground and then repeat the movement on the other leg without leaning the torso against the back of the chair. So I can also work on the abdomen. Repeat the movement for 10-30 seconds. It will help you strengthen your knees.
5 – Knee flexors
This is a very important exercise for lower back health and knee stability. Standing up, place your hands on the back of the chair, bend your knee back, turn around, switch sides and keep your foot posture still. Repeat the movement for 10-30 seconds.
Source: Giuliano Esperança – Personal Trainer and specialist in exercise physiology at Unifesp (Federal University of São Paulo)
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
