Changing the elevator down the stairs can improve your heart health. In addition, it helps you lower cholesterol while strengthening your bones and increasing your muscle tone. Whether for work, family, or even personal reasons, it is common for us to lead a sedentary life. Most of us do not practice any type of physical activity.
3 exercises against a sedentary lifestyle
Obesity, heart problems, cholesterol ... There are many diseases that we can alleviate by introducing elementary exercises that will help us improve our health. Sometimes it takes 30 minutes a day to get it. But yes, we must be constant. You dare?
Remember that a requirement to be firm when it comes to exercise is not to practice alone. So what if you encourage a friend or family member to join you?
From the three exercises presented, choose those that are easier for you to do, and you can even combine and alternate them for days. The essential thing is that you do it every day and take it as one more habit in your life. Your health will appreciate it.
1. The benefits of going up and downstairs
It may surprise you, but it does. Going up and downstairs is an excellent way to improve the health of our hearts. Also to strengthen leg muscles, consume calories, and obtain adequate cardiovascular conditioning. In just half an hour we can lose 342 calories.
Dr. Roy Shephard of the University of Toronto (Canada) states the following: Only by climbing steps of twenty centimeters at a rate of twenty per minute can we obtain incredible benefits for our health. And this is undoubtedly one of the best exercises we can do.
These types of exercises could have health benefits such as:
- Burning calories and/or
- Cardiopulmonary endurance improvement
How to do it?
- At home, in shopping malls, or even at work.
- Between 20 and 25 minutes every day.
- If you get tired, take a calmer rhythm breathing deeply.
- Climb step by step with your back straight and try not to move forward. Control the work of your legs and the flexion of the feet.
- If you have a prosthetic knee or a leg injury, do it very slowly. And if you have suffered from any type of heart problem, consult your doctor before doing this exercise daily.
2. Benefits of cycling
This is another of the most beneficial and recommended exercises. If you have a bicycle and have the opportunity to find a good space to ride safely, do not hesitate.
What's more, if it is possible to replace your car with a bicycle to go to work, better than better. Pedaling daily can bring us great health benefits. It is enough to do it every day for 30 or 35 minutes. And, if it is in the company, it will be more pleasant for you.
According to this article review carried out in 2011, cycling:
- It improves the cardiorespiratory system in young people.
- It has benefits in physical fitness, cardiovascular risk factors, and the risk of cancer and obesity.
To find the right benefits in this simple exercise, you must do it daily. Also, you should walk at a brisk pace for half an hour.
It's not about running at all, it's about taking a light step. The goal is for our body and heart to maintain an optimal level of function during this short time. Some of the benefits of walking are:
- Increased cardiovascular and lung fitness (heart and lung)
- Reduced risk of heart disease and stroke
- Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint, and muscle pain or stiffness, and diabetes
- Stronger bones and improved balance
- Increased muscle strength and endurance
- Reduced body fat
Breathing outdoors and disconnecting from our obligations for a moment is, without a doubt, the best vitamin we can get. How about we start today?
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