Physical fitness is a key determinant of health. Here is a case in three parts to help you cultivate or recover.
1. For fun
Run on all fours with a baby, hurry to catch the bus, swim in the fresh water of the lake, playing ball with the kids, dance, climb a dozen steps, take a walk after a meal, push the grocery cart, raking leaves in the fall and even brushing your teeth, it is the physical activity .
The human body like activity because it is not made to live sitting and shouts his impatience often even by pain voltage. Provide a variety of opportunities to move in will be "happy body.
The physical activity can be a great source of fun! To convince and experiment must remove from his mind all the unpleasant pictures (self) which was able to associate physical effort. Gyms you down? Do not go there. You hate promiscuity? Forget aerobics. Are you bored alone? Jogging is not for you. The breath makes you panic? You can very well avoid it.
If your business 'active' give you the pleasure you win on all fronts. And when you're in shape, current activities - like taking out the trash or washing windows - are much less painful.
2. To relax
Move with gusto is a natural way to stimulate the phenomenon called " relaxation response. " Symptoms of anxiety (dry mouth, rapid heartbeat, increased blood pressure, etc..) are attributable to excessive activity of the sympathetic branch of the nervous system, called "accelerator". However, physical activity stimulates and strengthens the parasympathetic branch of the nervous system called the "brake". In the words of Dr. David Servan-Schreiber in Healing : "Since the sympathetic and parasympathetic systems are still in opposition, the more it stimulates the parasympathetic, the more it increases, like a muscle that grows, and it simply hangs events anxiety.
We also know that good nutrition helps the body to better manage the physiological reactions of stress , yet the people who make physical activity naturally tend to choose more nutritious foods.
3. For moral
Among followers of physical activity as energetic joggers, the following fact is well known: after 15 to 30 minutes of effort, the mind reaches a state slightly euphoric where thoughts are positive and even spontaneously creative. The phenomenon is due to hormones called endorphins that are released in the body during exercise. In a chapter where he explains the effect of endorphins, D r David Servan-Schreiber says that this phenomenon does not dull with time: "The more the natural mechanism of pleasure is stimulated [in this way], it seems more become sensitive. And people who exercise regularly derive more pleasure from the small things in life: their friends, their cat food, their readings, the smile of a passerby on the street.
Research shows that exercise can be as effective, if not more, than drugs to treat depression. The activity assay is important - both in the intensity, duration and frequency - too is not better than not enough. The consensus among researchers seems to be that 20 minutes moderate intensity three times a week is sufficient to obtain an effect on the part of the brain that modulates mood.
4. To lose weight
The weight is like a bank account: when is deposited (calories), it rises when removing (calories), it falls. However, our metabolism has evolved over thousands of years humans were very active, as we eat it every day, the only way to avoid weight gain is to "spend ". In fact, the more you do the exercise , the more you can eat without gaining weight. Research conducted in obese postmenopausal women showed that regular practice of moderate-intensity activity was an effective way to lose weight. Walking (at a good pace) and dance aerobics ( low-impact ) are good choices.
But there is more: the activity type aerobic (with elevated heart rate) can lose weight without being a major must reduce calorie intake, if you practice diligently. This is such a practice transforms the body "burner" while the body increases the rate at which it burns calories not only during the activity itself, but the rest of the time (depending, of course the duration and intensity of activity).
5. For pep
The conviction of being "too tired" to go walking (or skating, swimming, etc..) Is based on a misperception. Because humans have enough to eat in their fat accumulated almost inexhaustible reserve of energy , at least for engaging in low-intensity activities 13 . This kind of "fatigue" is more nervous tension, that is to say, the stress. However, the benefits of physical activity are also evident in the immediate 15 to 20 minutes of exercise just relieve stress and fatigue, and increase energy. Include simply by ensuring a better flow of oxygen, the body releases exercise of "sand in the gears" as the mental dullness and muscle tension.
6. For sex
The quality of the sex life depends mainly on the general health, the ability to relax and some cardiovascular endurance, three factors that physical activity plays an essential role. It takes energy to make love (even to want to make love) and an active lifestyle gives you energy!
When men healthy, but sedentary, start doing 1 hour of exercise 3 or 4 times a week, they report less erectile dysfunction , sexual activity more sustained and more fun. And a survey of 14 years with more than 30,000 American men found that two main factors play in maintaining good erectile function are physical activity and weight loss.
7. Not to suffer
Research shows that regular physical activity substantially reduces the risk of cardiovascular and cerebrovascular diseases, with hypertension of type 2 diabetes , of osteoporosis , of colon cancer (and possibly breast cancer and of prostate cancer ). If the most convincing data obtained so far concern the illness, we know that curative and preventive effect of physical activity is not limited to these diseases 22 . For example, several specific exercises (including strengthening the abdominal muscles) would be a good way to prevent backaches.
In addition, many existing health problems can be alleviated, or their symptoms alleviated by regular physical activity - the chronic fatigue, the fibromyalgia, the asthma , the type 2 diabetes and arthritis , including. Even the recurrence of breast cancer can be defeated by the exercise.
8. To strengthen the immune system
The exercise moderate help increase the immunity . First, improving blood circulation, it is believed that cells and other substances in the immune system can more easily circulate in the body (essential to prevent infection of a wound, for example). Also, it was observed that certain immune components are stimulated by physical activity. But beware, overtraining could have the opposite effect.
9. Healthy Aging
Research shows that half of the loss of autonomy observed from age 30 to 70 years is attributable to lifestyle sedentary and not to aging itself. The data are clear: physical activity is effective in increasing the longevity. In addition, some studies indicate that exercise regularly practiced by the elderly to help prevent the decline of immune functions.
10. Because it is not so complicated
Even a small increase in activity is accompanied by significant positive effects on health: a little is a lot. Because the physical activity may have a minimum preventive or curative effect is not as high as is necessary to improve athletic performance (but profits fade fairly quickly when activity ceases).
It was recently discovered that it is not necessary to have a continuous activity for 30 or 40 minutes, as was once believed, three 10-minute periods throughout the day provide many benefits a single period of 30 minutes. Moreover, if a minimum of 10 minutes at a time is necessary for health benefits for the long-term, short activities (climbing stairs, for example) remain effective for short-term benefits (strengthening muscles, flexibility , etc.).
Remember that all kinds of types and kinds of activities are part of what is called" physical activity "walking in commuting, activities related to work, play with children, homemaking, gardening, sports.
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