January 5, 2020-4: 00 am
Nine misconceptions about the year that you hear all the time
Assistant professor, physiotherapy, Trinity College Dublin
It can be difficult to include exercise into our busy lives, despite the best of intentions – and resolutions ! – in the world. There are many reasons why people do not exercise and a lot of misconceptions circulating on the subject.
Here are nine of them, the most common, at about the year and what the research actually says.
1. I have already been in shape, so I did not need to exercise
Unfortunately, the benefits of exercise on health will not last if you do not maintain your exercise regimen. A significant reduction in or the stall may result in a significant loss of profits initial, such as the physical condition and cardiovascular endurance. Consistency is the key. Mix different exercises and keep it interesting. The maintenance of a high level of physical activity throughout your life gives the best health benefits.
2. The fact of being on your feet all day does not have the same benefits as exercise
The fact to be standing, being active every day means that you have a high level of physical activity. It is good for the health. To maximize the benefits, increase your level of exercise – enough to make you sweat a little – at least 150 minutes per week, if possible.
3. The exercise must last for ten minutes or more, otherwise it is a waste of time
The good news is that the newer guidelines have eliminated the need of physical activity in periods of at least ten minutes. There is no minimum threshold to obtain the health benefits. Perform everyday tasks that are active, such as housework or gardening, or even carry heavy grocery bags, all that can improve your health.
Try to exercise by ” small clusters “, for example, three to five short periods of activity (from half a minute to two minutes) spread over the day, such as climbing a few stairs to an intensity high enough to make you a little out of breath.
4. I have a chronic illness, so I have to avoid the exercise
This is not the case. Being more active will benefit a range of chronic diseases, including cancer, heart disease and chronic obstructive pulmonary disease. Be as active as your condition allows, aiming for 150 minutes per week of moderate activity if possible. If you have complex needs in terms of health, ask for the medical clearance of a physician before beginning a new exercise program and seek the advice of a physiotherapist or other healthcare professional of the year.
5. I’m too old to exercise
This is false. It is shown that aging alone is not a cause of major problems before you reach your 95-year-old. And strength, power and muscle mass can be increased, even at this advanced age. Ideally, make the aerobic exercise, the training of equilibrium and muscle building if you are 65 years old or more.
6. The exercise will make me more thin
Not necessarily the same. Combine calorie restriction with physical activity for weight loss most successful, but remember : a bad diet can ruin. People who have weight loss goals significant (over 5 percent) and those who are trying to maintain a weight loss while also important may need to do more than 300 minutes per week of activity of moderate intensity to achieve their goal. Include the work of resistance to build body mass slimmer.
7. I run once a week, but this is not enough
Please be assured that any amount of running, even once a week, leads to significant health benefits. If you do not have plenty of time to do the exercise, it is demonstrated that as little as 50 minutes of running once a week at a lower pace than in 9.65 km/h (6 mi/h) helps to reduce the risk of premature death. Higher levels of running do not necessarily improve the benefits of mortality.
8. I’m pregnant, so I have to rest
The moderate-intensity physical activity is safe for pregnant women who are in good health and pose no risk to the well-being of the fetus. Physical activity reduces the risk of excessive weight gain and diabetes during pregnancy.
9. I do not feel well, should I avoid the exercise
If you have fever, if you suffer from an acute discomfort or if you feel high levels of pain or exhaustion, do not exercise. In most other cases, physical activity is safe, but listen to your body and reduce your exercise workload, if necessary. But as soon as you can, you should dress and move to avoid being cramped.
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This text first appeared on the website of the franco-canadian of The Conversation. Reproduced with permission.