Physical activity reduces risk of early death by 40%

Many researches have already shown the direct relationship between physical activity and health improvement. Now, a study published in the International Journal of Epidemiology investigated the link between different levels of exercise, including housework, transportation and leisure, with all causes of mortality. The study was carried out with the collaboration of public health scientists and epidemiologists from the Universities of Bern located in Switzerland and the United Kingdom. The study was based on a review of 80 studies that, million and three hundred thousand people. The participants were followed for about 11 years and had influential factors on the risk of premature death, such as smoking, alcohol consumption, blood pressure and nutrition.

The results showed that people who spend one hour of daily or leisure activities of mild to moderate intensity, such as gardening, walking, cycling and household chores, have a 4% lower risk of early mortality. Already those who followed the minimum recommendation stipulated by the World Health Organization (WHO), which is 150 minutes of regular physical exercise per week, the risk of mortality was high. 22%. Finally, those who performed about 300 minutes of moderate exercise a week had a 40% lower risk of premature mortality.

For the scientists, the message is clear: any physical activity is better than the sedentary lifestyle, and even activities are associated with a lower risk of early mortality. However, those who wish to start a workout need to seek professional guidance and should not exaggerate their intensity so as not to suffer injuries and adverse cardiac events.

Bet on exercises for the health of your heart

To ensure a healthy heart, doctors recommend a miracle remedy: move the body. When we exercise regularly, the heart works more efficiently and without making that much effort. The blood flows better and the arteries and vessels become more flexible and healthy. All this prevents the risk of cardiovascular diseases, such as heart attack, high cholesterol, stroke and hypertension. So, here are some options for activities that promote cardiovascular health:

1. According to sports physician Ricardo Munir Nahas of the Brazilian Society of Exercise and Sport Medicine (SBMEE), after some time of practice, your body will save energy to perform some tasks. This economy generated by physical conditioning prevents it from overloading, making it easier to control pressure, cholesterol and weight.

2. Outdoor hiking

To ward off the danger of hypertension, bet on hiking. The strides reduce blood pressure in the first hour and, what is even better, that drop is maintained in the next 24 hours. This was the conclusion of a study by the Medical School of Ribeirão Preto (FMRP), USP. This is because during exercise, the blood flow increases, causing the blood vessels to expand, decreasing the pressure.

3. Swimming

There are several benefits to those who opt for the sport, especially when you are out of shape. Two of these benefits are the low impact on the joints and the improvement of the cardiorespiratory process. 4. Vary Exercises

Top cardiovascular health experts suggest that modality variation is more beneficial than maintaining the same aerobic activity. "This way, if I do swimming on Monday, race on Wednesday and pedalo at the weekend, I propitiate greater benefit to cardiovascular health than maintaining the same sports spending," says the professor of physical education. The variation of continuous and interval training was also more effective in increasing oxygen consumption.

How to practice physical activities with cold

Doing physical activity or practicing sports during the winter is much more difficult and disheartening than in the summer. The cold leads us more to sedentary lifestyle and excessive consumption of caloric foods and, as a consequence, a probable and unwanted weight gain. There are a number of obstacles, almost insurmountable, to curb the practice of physical exercises.

(Fitness)

Use the baby instead of the weight of the weight

As soon as the baby is born, begins that mixture of joy and fatigue. The happiness of enjoying the child comes in shock with the lack of time, especially in the first months of motherhood. Then, after the initial recovery period (longer for cesareans, inclusive), it is normal to start looking in the mirror, wondering: and now, what do I do to get back to the old form?

(Fitness)