Healthy exercise – how to get back into the swing of things!
The daily grind, fatigue or comfort often make us forget that our body is not really made for sitting – it needs movement and wants to absorb it Calories burn it instead of storing it. Exercise not only creates new vitality and well-being, but at the same time helps to relax and Stress to reduce. Activity in the fresh air also ensures an adequate supply of Vitamin D. But how do you manage to break out and change old habits?
If you haven't exercised much for a long time, it's not advisable to start a demanding exercise program right away. Instead, a few suggestions can help you get back on track and get fit very slowly:
– Climb the stairs instead of taking the elevator – Take the bike instead of the car – Walk short distances if possible – Plan a short walk or bike ride every day and extend the times according to physical condition
HOUSEWORK INSTEAD OF FITNESS TRAINING
Even activities such as cleaning windows or mopping floors not only burn calories, but also put a special strain on the muscles. If you feel fit and want to burn more energy, you can also exercise the daily routines with some combined physical exercises such as squats or tightening your buttocks. Take care of at least one extra little thing around the house or garden every day, and you'll get into the swing of things even faster:
CALORIE CONSUMPTION DURING HOUSEWORK
– Cleaning windows: 30 minutes = 90 kcal – Cooking: 20 minutes = 40 kcal – Moving furniture: 15 minutes = 110 kcal – Dusting: 20 minutes = 40 kcal – Making beds: 30 minutes = 60 kcal – Mopping floors: 30 minutes = 60 kcal – Hanging laundry: 30 minutes = 70 kcal – Vacuuming: 30 minutes 120 kcal – Washing dishes: 20 minutes = 40 kcal – Ironing: 20 minutes = 40 kcal
HEALTHY EXERCISE ACTIVELY PROTECTS AGAINST THE RISK OF ILLNESS
Regular exercise and physical activity help to actively counteract diseases at any age or to favorably influence existing complaints. So you can easily prevent not only diseases of the cardiovascular system but also musculoskeletal complaints. Anyone taking medication or who has only exercised moderately for a long time should definitely contact their doctor before starting to make sure that there are no physical limitations and to avoid the risk of initial overload.
According to the recommendations of recognized experts, adults should engage in at least 30 minutes of moderate physical activity every day, which corresponds to an additional energy consumption of approx. 200 kcal/ day equals. Moderate activity is defined as movements that require you to breathe a little harder than usual.
– Brisk walking: 10 minutes = 32 kcal – Walking: 10 minutes = 32 kcal – Nordic walking: 10 minutes = 49 kcal – Breaststroke: 10 minutes = 98 kcal – Table tennis: 10 minutes = 98 kcal – Badminton: 10 minutes = 147 kcal – Cycling (15 km/h): 10 minutes = 59 kcal – Dancing: 10 minutes = 79 kcal
Optimally, three additional endurance training sessions and two strength and flexibility exercises lasting twenty to sixty minutes are recommended each week.
Experts recommend taking part in local exercise classes or sports programs, because exercise is done under the supervision of trained staff and exercise in a group often provides additional motivation. According to measure some courses are supported by legal health insurance companies. Health insurance subsidy
This article is about a health topic. It is not used for self-diagnosis. Does not replace a doctor's diagnosis. Please note the further references to health topics
N. Bachl, W. Black, J. Zeilbig: Active into old age: Staying young with the right exercise.