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30 Minutes of exercises to stay healthy

30 Minutes of exercises to stay healthy

This pattern of time has been chosen because, if done regularly, it results in a significant reduction in the risk of incidence of chronic diseases, such as:

- Cardiac diseases

- Cancer

- Stroke

- Hypertension

- Diabetes

In addition, 30 minutes of activity Moderate is a reasonable amount for people who do not exercise regularly.

Five days a week was chosen as an acceptable figure, although the ideal is to practice some form of physical activity every day. However, exercise for five days only allows people to leave one or two days a week of rest and still get a win because they are doing more exercises than normal.

A daily half hour of exercise improves physical fitness, muscle tone, relieves stress and oxygenates the brain.

Make the 30 minutes in small blocks

Health benefits are best if your 30 minutes of activity is done in blocks of 10 minutes or more. This encourages people to add activity to their normal daily routine.

Whenever possible, do your activities in blocks of time.

Practice this habit for six weeks

The health benefits of physical activity are perceived through regular participation. You can do this by parking the car further so that you can take a walk, even if it lasts only five minutes. . The goal is to be active throughout your life.

Six weeks can be a good start to getting started, getting excited and deciding to become a lifelong "exerciser". You can accumulate these six weeks of activity over an eight-week period, as factors beyond your control can make compliance difficult. The ideal would be to accumulate activities over a period of six weeks, but if an obstacle limits your activity for a short period of time, you do not have to give up. You have eight weeks to accumulate your hours of activity.

30 minutes really enough?

It is almost certain that more than 30 minutes of exercise provide additional health benefits. Increasing the duration of moderate physical activity beyond 30 minutes may provide additional reductions in risks for chronic diseases and may have an extra value of body fat reduction.

There is no doubt that the regular performance of vigorous activity, in addition to Moderate physical activity has benefits. This 9-minute routine is intended for people who are not regularly active.

Over time, you can gradually increase your activity (over 30 minutes a day), including vigorous activity, in addition to moderate activity.

Before dramatically changing your physical activity patterns, especially if you plan to do more intense activity, it is advisable to make sure with your doctor and confirm that you are ready for this type of effort.

What exercises to do in 30 minutes?

You can choose various activities. From a simple walk through the neighborhood to hiring a personal trainer to reach your goal faster and take proper care of your individual traits.

Here are some exercise tips so you can start your 30-minute-per-day routine now:

Strolling with faster steps

  • - Climbing of stairs
    - Gym classes
    - Bike
    - Treadmill
    - Dance
    - Hydrogynas
    - Swimming
    - Bodybuilding
    - Located
    - Pilates
    Half an hour of exercise improves physical conditioning, muscle tone, relieves stress and oxygenates the brain. Start your program now, and if you have any questions, please contact me. Good luck!

    Try new exercises and run away from the sameness

    Try new exercises and run away from the sameness

    Treading is not synonymous with killing yourself on the treadmill and sweating desperately. Nowadays there is so much variety of physical exercises that it is easy to find one that suits you. The important thing is not to give up this practice. "From the scientific point of view, physical exercise improves the quality of life, increases the cardiopulmonary condition and improves the cardiovascular system," explains cardiologist Claudio Rangel, of Beneficência Portuguesa Hospital.


    HIIT workout on the treadmill to dry without a lot of time

    HIIT workout on the treadmill to dry without a lot of time

    HIIT training is an indicated way to lose weight because it spends many calories in a short period of time and also increases the body's caloric expenditure in the next 24 hours . As the training requires high cardiac frequencies, it is recommended to undergo a medical evaluation before practicing. Misivia Avila, a professor at SmartFit, explains: "Whenever we start any activity it is necessary to talk to a teacher to receive all the necessary guidelines and avoid a poorly executed training, and can generate unnecessary injuries.