«COUCH POTATO» LIFESTYLE PREVENTION

Technological progress has certainly made life easier, but it has also led humanity to a more sedentary lifestyle. Decreased level of physical activity leads to a large number of diseases and is a major cause of the obesity epidemic in the modern world. Studies have shown that sitting for more than four hours a day significantly increases the risk of cardiovascular disease, even more than smoking.

We sit everywhere at home on the couch, at work in front of computer monitors, in the seats of our cars on the way to both work and home. Prolonged periods without an action slow down the metabolism and weaken the body's ability to control blood sugar, regulate blood pressure and break down fats.

A sedentary lifestyle negatively affects mental health. A recent study including data from 110 thousand participants found a link between physical inactivity and the risk of developing depression. Physical activity is an excellent method of disease prevention.

Physical activity reduces the risk of heart diseases; diabetes mellitus type II, obesity and several cancers. Regular exercise also reduces the risk of premature death. No drugs will be able to give such results.

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WHAT IS THE NORM OF PHYSICAL ACTIVITY?

WHO RECOMMENDS:

FOR CHILDREN 5-17 YEARS OLD:

ADULTS AGED 18-64:

Must devote at least 150 minutes per week to moderate-intensity physical activity or at least 75 minutes per week to high-intensity physical activity, or it can be a combination of moderate to high-intensity physical activity.

Strength exercises, which involve the main muscle groups, should be performed twice a week or even more.

ADULTS AT THE AGE OF 65 AND OLDER:

Must devote at least 150 minutes per week to moderate-intensity physical activity or at least 75 minutes per week to high-intensity physical activity, or it can be a combination of moderate to high-intensity physical activity.

In order for the classes to provide additional health benefits, adults in this age group (category) should increase the duration of moderate-intensity physical activity up to 300 minutes per week or otherwise achieve the same level of exercise.

Adults of this age group (category) with reduced mobility should engage in physical activity aimed at improving balance and preventing the risk of falls, three times a week or even more often.

Strength exercises, which involve the main muscle groups, should be performed twice a week or more often.

The intensity of different forms of physical activity varies between individuals. In order for physical activity to strengthen the cardiovascular and respiratory systems, all classes should be divided into time segments (temporary periods) lasting at least 10 minutes.

These are international recommendations, but what to do if you do not have time to go to the gym? There are tips as follows.

Reduce the number of sitting time and add simple techniques to your daily physical activity such as

Smartphones and accessories (additional devices) now give us a tool to measure our physical activity such as counting the number of steps we take each day.

A pedometer is a great way to track steps that can help assess activity during the day.

Fitness trackers help to track the number of calories burned, daily activity levels, and some can track heart rate (pulse) and control sleeping activity.

Increase the amount of physical activity in your life. Having obesity, jumping, running and high-intensity exercise are absolutely contraindicated. Certainly consult the doctor while choosing the optimal activity mode.