Exercise effectively reduces the risk of lifestyle diseases. The standard for this is moderately active exercise for at least 5 days a week, 30 minutes a day. This could include cycling, climbing stairs or brisk walking. For children up to the age of 18, this standard is at least 1 hour per day. When losing weight, it is necessary to exercise more intensively. Someone who exercises uses energy, builds muscle mass and puts his heart and blood vessels to work. It makes our body stronger and fitter: you can cope with exertion more easily. Your bones also benefit from exercise. As you get older, your muscle mass decreases and your bones become more brittle. Exercise is an ideal way to keep bones strong. It’s simple: the more they are used, the stronger their resistance. In addition to these physical benefits, exercise also affects your mood. After exercising you feel better about yourself. Many of us live in stress every day, everything has to be done quickly, quickly, quickly. Exercise provides discharge. Many joggers do not run for sport, but for the kick of it, to get rid of the daily stress. It makes them calmer and more balanced, also in their professional lives.To exercise healthily, you don’t necessarily have to run marathons . For example, walking is an ideal way to stay fit. Walking for half an hour a day, continuously or in blocks of at least 10 minutes, provides enough benefits to stay in good health.To stay healthy, you should exercise for half an hour every day. You can do this throughout the day. You don’t have to exercise for this yet. These exercise tips will help you get your daily dose:
- Take the stairs instead of the elevator or escalator.
- Make short trips on foot or by bike.
- Mow the grass yourself.
- Get off the bus or tram one stop earlier and do the rest on foot.
- Play with your children or grandchildren.
- Do hiking on the weekends.
- Choose a sport that you like to do. All beginnings are difficult, let yourself be encouraged with these tips for unsportsmanlike people
Children and sports
Children naturally have a need for movement, which means they like to let loose and play. This helps them stay healthy. However, long hours at school can make them less active than they should be. This urge to exercise disappears in young people, but it is also important for them to exercise for at least an hour every day.Playing remains the most important for toddlers and primary school children. All components of fitness are discussed. Namely strength, speed, flexibility, endurance and coordination. It is also important that the entire body is addressed in a symmetrical manner. Football and tennis, for example, are not symmetrical.From the age of ten, children begin to profile themselves and develop a preference for certain sports. Then they can continue with it.
Women
Sports and exercise are good for everyone, just as good for women as for men. Sporty women are also less likely to develop osteoporosis later on. Girls and women who exercise too intensively may be confronted with menstrual problems, such as missed periods and painful periods. Like everything in life, sports should be done in moderation.In women, bone loss takes on greater proportions at an older age than in men. After menopause, the production of the hormone estrogen ceases and it is precisely this hormone that plays an important role in the production of bone tissue in women. This means that women have to put extra effort into strong bones. And this is possible with sufficient exercise. Research shows that bone strength declines more slowly after menopause in physically active women than in inactive women. Exercise is therefore important at every age. It’s never too late to start.
Seniors
Exercise keeps you young and healthy! It used to be thought that older people should not exercise too much because this would accelerate the aging process. Fortunately, people now think completely differently about this. Exercising responsibly remains healthy no matter how old you are. It protects you against diseases and you are also sturdier on your legs, making you less likely to fall. Your body is stronger, so any falls have less impact and your breathing capacity and heart and blood vessels remain healthy.