A change of habit that can help you live longer

Based on a study conducted by researchers the National Cancer Institute, and Duke University, the benefits of exercise can increase, regardless of whether you do it in a concentrated session or by intensifying movement throughout the day.

The study analyzed data from 4,840 US adults aged 40 or more and participated in the National Health and Nutrition Survey (NHNES). As part of this research, adults wore devices called accelerometers for up to a week that could track their movements and thus have a sense of when and for how long they were exercising.

Study results

The study found a correlation between more moderate to vigorous physical activity and a lower probability of death. Compared with people who had little or no regular physical activity, those who achieved at least 30 minutes of moderate to vigorous physical activity per day were about one third less likely to die.

Those who achieved 60 to 99 minutes per day were about half as likely to have died. And those who got 100 or more minutes a day were about three quarters less likely to die.

Changing the habit

Exercising may seem daunting when you have which split a block of time every day and go through a series of steps. Instead, as this study suggests, you can integrate brief bursts of physical activity into your regular activities and still gain many of the benefits. here are some examples:

• Do not drive when you can ride or ride
• When you walk, try to walk faster (for example, cross the street as fast as possible)
• Instead of sending an email or text for the person who is within walking distance, get up and talk directly to him
• Take the stairs instead of the elevator or the escalator
• Instead of paying others to do your chores or errands ( for example, cleaning), try doing it yourself
• Play with your children
• Help others with their physical activities (eg carrying boxes)
• Increase your heart rate (eg, make a few jumps or run) whenever you have a free moment or are bored. It can be when you are at work, at the park or at home.

Think about all the times during the day that you may be moving instead of sitting or lying down. Do not let an arbitrary ten minute limit prevent you from exercising. Be creative and find ways to integrate the movement into everything you do.

Surfing tones muscles and relieves stress

How about getting fit in a fun and refreshing way? Put the board under your arm and surrender to the surf. A sport that burns 600 calories per hour, tones the muscles and sends stress to overseas. "To start surfing, the first step is to look for a good school, so that the beginner will learn the sport in a pleasant, safe and correct way", says the coordinator of the Cia Surf program of the Athletics Company, Allan Cesar.

(Fitness)

Do you know what Canelite is?

Lower limb pain in corridors can have several causes: muscle, tendon and / or bone. The stress syndrome of the medial tibial, popularly known as medial tibial periostitis or canelitis, is an inflammation of the main bone of the shin, tibia, or tendons and muscles of the tibia, and may become a stress fracture.

(Fitness)