Exercise even without time

Learn how to include physical activity in your busy routine

Today everyone complains that time is short to complete the various tasks involving profession, home and family. How to exercise in the midst of this tight schedule? The accumulation of these multiple activities, combined with sedentary life, has caused harm to physical and mental health. So, even in the midst of this tight schedule, there’s no way. We will have to fit the exercise into this crazy routine.

According to the Ministry of Health (MS), physical inactivity increases as age also advances. Among men aged between 18 and 24 years, 60.1% exercise. At age 65, the percentage drops to 27.5%. Among women, between 25 and 45 years old, 24.6% practice exercises. At 65, the percentage drops to 18.9%.

Those who want and mainly need to leave the condition of sedentary have to perform physical activities, prioritizing walks, activities such as going up and down stairs. You also need to maintain a regular sport, such as aerobic activities, dance, gymnastics, etc. With practice, diseases such as high blood pressure, diabetes, joint problems and even stress and depression are avoided.

So, try to take short walks throughout the day, climb stairs, cycle instead of using public transport. Divide activities throughout the day into periods of 15 minutes, if you cannot exercise for 60 minutes in a row. The important thing is to maintain regularity. Nothing about being a weekend athlete. It is better to do small activities throughout the day than many on the weekend without being prepared for it. Whenever possible, stretch your muscles. Make these moments breaks for the day-to-day activities. Include family and friends in this break.

Change the gym for your home if the weather is really tight. But first, undergo a medical evaluation. They have simple, but equally efficient exercises that can be done in the home such as sit-ups, skipping rope, lifting weights with a pot of groceries, books, etc. Even if it is for 30 minutes a day. Exercising less is better than not exercising at all.

The first step in exercising is to consult a doctor. “This evaluation allows us to safely define which modality to choose and the correct intensity to start”, says Valéria Leonhardt, physical activity coordinator at the Máximo Ravenna Therapeutic Center, in Brasília (DF).

A complete fitness program needs to put in place strength, flexibility, muscle endurance and cardiovascular stimuli. With the function of preventing injuries to muscles and tendons, and relieving post-workout pain, flexibility and stretching exercises can be done at the beginning of the routine, along with warm-up, and in some cases, they can also be performed in the middle of series.

It is possible to gain strength and physical endurance in activities such as weight training, pilates, yoga and gymnastics. They help to improve everyday movements, such as sitting, lifting, pulling and pushing objects, as well as climbing stairs.

Aerobic exercise must also be present. They speed up the heartbeat, making the organ need to pump blood faster. Running, walking, swimming and cycling are some types of training that fall into this category.


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