The World Health Organization recommends Information sheet: global recommendations on physical activity for health 18–64 years old / World Health Organization that we be active at least 2.5 hours a week. Not so much, but people don’t do even this due to lack of habit, lack of time or energy. And this seriously affects your health.
Physical activity is essential for good health and longevity: it reduces the risks of dangerous diseases, including heart and vascular problems, type 2 diabetes and even cancer. Moreover, any activity is better than its absence. Let's figure out how to get the amount of movement necessary for health even with the busiest schedule.
Count the number of steps taken
This trick can keep track of the distances covered and will be a great motivation to walk more. After all, a certain number of steps will help you always stay in shape and teach you to replace walking short distances by transport.
WHO recommends taking at least 10,000 steps or 7-9 kilometers per day. However, it is recommended to start with 2000 steps and gradually increase this number.
In the modern world, there are gadgets for counting steps taken, or you can download a special application on your smartphone.
Walk whenever possible
Yes, walking burns fewer calories than running and is not as effective at pumping the cardiovascular system, but it also has 5 surprising benefits of walking / Harvard Health Publishing many health benefits:
- reduces cravings for sweets;
- improves immunity;
- protects against joint diseases;
- helps fight C. L. Carmack, E. Boudreaux et al. Aerobic fitness and physical leisure activity as moderators of the stress-illness relation / Annals of Behavioral Medicine with stress and improves mood.
You don't have to go to the park and spend several hours there. You can walk around the office or walk in the corridor during a call; on the way to work, you can take one stop and walk.
Don't be afraid of the need to travel on foot - enjoy it.
Currently reading
