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Exercise reduces risk of illness

Exercise reduces risk of illness

There are people who do not exercise because they think they can motivate problems for the body, such as trauma and sprains, for example. However, it must be remembered that lack of physical activity is the second condition that most leads people to death by predictable factors, second only to smoking (smoking).

And why does this happen?

A style of sedentary life is associated with 28% of deaths from chronic diseases. The current recommendation issued by the US Centers for Disease Control (CDC) is for young and older adults to engage in 150 minutes of moderate-intensity aerobic physical activity weekly, equivalent to a brisk walk or 75 minutes of aerobic exercise with high intensity (like cooper or running). It is also possible to do a mix of these activities, but reaching the recommended time per week.

Physical activities also combat depression and anxiety, facilitating adaptation to stress, improving sleep quality, mood and self-esteem

Patients who engage in moderate to intense physical activity on a regular basis have a lower risk of heart attack, colon cancer, organ cancers of the female reproductive system, strokes, hypertension, hyperlipidemia, type 2 diabetes, diverticular disease, and osteoporosis . Current evidence demonstrates that performing moderate physical exercise for 30 minutes leads to primary and secondary prevention of coronary heart disease.

Weight-bearing exercises, especially resistance and impact activities, increase bone minerals and delay the development of osteoporosis in women , even reducing the risk of falls in the elderly. And not just for prevention: physical exercises also bring benefits to patients with chronic diseases. Men and women with osteoarthritis of one or both knees benefit from a supervised walking program with improved functional status, decreased pain, and decreased use of medications. In addition, physical activities also combat depression and anxiety, facilitating adaptation to stress, improving sleep quality, mood and self-esteem.

It is noteworthy that people who reported a greater time of leisure activities and activity physique are less likely to gain weight. In contrast, individuals who are overweight less commonly remain active and have regular physical activities. In these cases, at least 60 minutes of moderate-intensity daily physical activity may be required to maximize weight loss and avoid folding.

To facilitate, activities can be incorporated into the daily routine, for example using ladders in instead of driving, stopping away from the entrance of places, or walking after lunch.

It is important to mention that the excess of physical activities can, in fact, facilitate the occurrence of musculoskeletal injuries . Therefore, always do warm-ups for five to ten minutes and proper stretches, gradually increasing physical activity, rather than increasing exercise intensity suddenly.

And remember: always seek a doctor to evaluate your body before to start activities.


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