The regular practice of physical activity is able to improve blood circulation, strengthen the immune system, help you lose weight, decrease the risk of heart disease and strengthen the bones, for example. These benefits can be achieved in about 1 month after the start of regular physical activity, such as walking, jump rope, run, dance or do bodybuilding.
In addition, practice physical activity after your studies is a great strategy to consolidate the learning due to the increased blood circulation to the brain and increase of catecholamines which are essential for memory. Learn the exercises best suited and other strategies to improve learningduring physical activity.
Those who are overweight should exercise at least 5 times per week, for 90 minutes, to be able to burn fat. The elderly can also do exercises and the most suitable are those that are according to the functionality of the body. In case of pain in the joints, one should give preference to exercises in the water, such as swimming or water aerobics, for example.
Benefits of physical activity
The regular practice of physical activity is important to improve the quality of life and the willingness to carry out the activity of the day-to-day and, therefore, it is important for people of all ages exercise. The main benefits of physical activity are:
- Combat excess weight;
- Improve self-esteem and promotes a sense of well-being;
- Decrease depression;
- Improve school performance, in the case of children and adolescents;
- Reduce stress and fatigue;
- Increases provision;
- It promotes the strengthening of the immune system;
- Improves muscle strength and endurance;
- Strengthens bones and joints;
- Improve posture;
- Decreases the pain;
- Decreases the risk of cardiovascular disease.
- Improve the appearance of the skin.
The regular practice of physical activity is indicated for individuals of all ages. However, children under 12 years must you prefer practicing sports such as dance, soccer, or karate, for example, because they are exercises that can be performed 1 or 2 times per week and are more indicated for this age group.
Adults and the elderly, should be aware of to weight, because when you are below the ideal weight does not need to practice exercises regularly to avoid the calorie expenditure to be excessive.
It is important that before you start practicing exercises to be carried out tests to verify the general state of health of the person and, thus, it is possible to indicate the best type of exercise and the intensity, indicated, for example. In addition, it is important that the person be accompanied by a trained professional to decrease the risk of injury.
How to start practicing exercises
Before you start practicing exercises, it is important that they are made the medical examinations to check the joints and the functioning of the heart, especially in the case of the person to be sedentary. This way the doctor can tell you if there is some exercise that is not indicated, the optimal intensity for exercise, and the need of the person to be accompanied by the teacher of the academy or physical therapist, for example.
The beginning of the practice of physical activity can be quite difficult for people who are not used, so it is recommended that initially be carried out more exercises and light, preferably outdoors, like a walk, for example. Ideally the exercises should be performed 3 to 5 times per week, but you can start slowly, doing only 2 days per 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 the physical activity is not indicated
The practice of physical activity is recommended for people of all ages, however people who have high blood pressure or pregnant women with pre-eclampsia, for example, must be accompanied by a physical education professional to avoid complications. Therefore, it is important that they be made tests before you begin doing exercises, mainly examinations that assess the health of the heart. Get to know the main examinations for the heart.
People with hypertension, for example, have a higher risk of, during intense physical activity, have changes in the heartbeat, favouring the heart attack and STROKE, for example. Most of the times, people with hypertension does not necessarily require professional follow-up during the exercise, but you need to have the control of the pressure and avoid activities very intense until it is recommended by the doctor, giving preference to activities that are more light to moderate.
Pregnant women who do not have the control of pressure can develop pre-eclampsia, not being recommended physical activity is very extensive, as it can result in premature birth and sequelae for the newborn. Thus, it is important that the woman has follow-up of obstetrician and perform exercises according to their orientation. Understand what is pre-eclampsia and how to identify.
Thus, it is important to be aware of some situations during the exercise, such as chest pain, shortness of breath abnormal, dizziness, and palpitations, for example. Being recommended to stop the activity and seek the guidance of a cardiologist.