Exercise is an ally to maintain physical and mental health, avoiding various diseases
According to the World Health Organization (WHO), physical activity could prevent up to 5 million deaths a year. That is, lack of exercise in the routine is detrimental to anyone’s health. Again according to the WHO, four out of five adolescents do not exercise satisfactorily. In the case of adults, one in four does not meet the recommendations. Therefore, sedentary lifestyle is one of the great villains of modern society. Thinking about it, in this article you will understand more about how physical exercises can act as a form of prevention against diseases and pains that are common for non-practitioners. Enjoy the reading!
Increased sedentary lifestyle
Sedentarism is an increasingly present element in the daily life of Brazilians. Through the National Health Survey (PNS), published in 2020, a survey was conducted in which the level of activity among adults could be determined. The study, published by the Brazilian Institute of Geography and Statistics (IBGE), says that 40.3% of the people interviewed are not active enough. That is, he is not in the habit of exercising. Also, among those still practicing in this group, the average was 150 minutes a week. That is, they don’t have enough time to classify it as physical activity. Within the indicated time, leisure, commuting to work, among others, have entered. The research also states that the most active group is concentrated in the 18 to 24 age group, equal to 32.8%.
Physical activity for all ages
The practice of physical exercise combined with a balanced diet is beneficial and has been shown to be preventive. However, as you have seen, the Brazilian is not very physically active. In this context, it is necessary to know what can be classified as physical activity. It’s not that walk to the bus stop, much less your punctual trip to the market or restaurant. According to WHO, adults need 150 to 300 minutes of moderate-intensity exercise per week. Adolescents and children need an average of 60 minutes of aerobic activity. Seniors, 65 and older, should also be active. But it is important that you always respect your functional capacity. In all the cases mentioned, it is essential that you are followed up by a physical education and health professional.
What are the diseases preventable with the practice?
Regular exercise can dramatically reduce the risk of developing 20 forms of the disease. Discover the main ones:
type 2 diabetes)
Brazil ranks fifth among the countries with the highest incidence of diabetes in the world. So says the Diabetes Atlas of the International Diabetes Federation (IDF). One of the manifestations of the disease, which is on the rise, is type 2. It is directly linked to the consumption of harmful foods and a sedentary lifestyle. The Atlas also underlines that it is a phenomenon of urbanization, and the data prove it. The incidence in urban areas is 10.8%, while in rural areas it is 7.2%. If so, exercises help lower blood sugar. Thus, there is a regulation of the mentioned element and the cells of the body.
Cancer
With an exercise routine you can help balance the levels of different hormones. They help strengthen antibodies and also contribute positively to gastrointestinal movement. Thus, this practice can contribute to the prevention of 3 types of cancer, such as colon (bowel), uterine body (endometrium) and breast. The information comes from the National Cancer Institute (INCA). Including, INCA, SBOC and SBAFS, have elaborated the document entitled “Physical activity and cancer: recommendations for prevention and control”, which talks about the benefits of the practice. You can access the unpublished material by clicking here.
Depression
Regular exercise can be a powerful ally in the fight against depression and anxiety. This is because, during exercise, there is a natural release of endorphins, the hormone of happiness. Furthermore, with this habit, it is possible to notice a significant improvement in the quality of sleep. Fight insomnia, which can be caused by certain diseases.
osteoporosis
Currently, there are about 10 million people with osteoporosis in Brazil. In this sense, it must be emphasized that the skeletal system is strengthened with the practice of physical activities. She, in addition to being preventive, is still recommended to cure the disease. Bones are alive and exercise has a positive impact on maintaining health. But stay tuned, too much intensity can be harmful. Therefore, always consult a doctor.
Heart disease and stroke
There are several risk factors that help increase your chances of developing these conditions. In relation to stroke, for example, there are obesity, sedentary lifestyle, high cholesterol, among others. In this sense, physical activities represent a way to reduce harmful factors. They promote a reduction of pressure in the arteries, lowering the risk of stroke, hypertension and heart attack.
Pain relief with exercise
Throughout life it is common to experience different pains. They can occur in muscles, bones and various parts of the body. These discomforts can arise when you lift something heavy, turn your neck quickly, have a wrong posture and in a thousand other ways. Therefore, lack of muscle strengthening is among the main reasons that can lead to the appearance of these injuries. Therefore, physical activity seeks to strengthen these structures. Among the pains that can decrease with the regular practice of sports there are:
- lower back;
- column;
- knee;
- shoulders;
- ankles.
These are just a few examples of areas that can benefit from increased physical activity. It’s important to implement this movement into your routine. Getting out of sedentarism is essential.
5 tips to get out of a sedentary life
Leaving a comfortable and comfortable reality is not easy. Changing routines, adapting a schedule to play sports or the gym, can be a challenge for many. But it’s important to start slowly, not fall head over heels and then give up quickly. To do this, there are 5 steps that can help you stick to a workout routine:
- seek health professionals who can help you in this endeavor, such as an endocrinologist, nutritionist, nutrilogist, staff, among others;
- find a physical activity that you enjoy;
- track goals;
- respect your limits;
- focus on the long term, without giving up.
Remember, the goal is to achieve improved health, not to seek immediate results, to be balanced, and not to lose sight of your well-being.
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.
