The term physical activity refers to a wide variety of activities and movements that include daily activities, such as walking, dancing, going up and down stairs, household chores, gardening, and others, in addition to planned exercises.
Sedentarism is linked, among other things, to the development of obesity, diabetes, some types of cancer, cardiovascular diseases and their risk factors. The regular practice of physical activity not only prevents their development but also contributes to the good control of the disease when it is already installed.
The regular practice of physical activity:
- It prolongs life and improves the quality of years to live
- Reduces stress
- Improves mood
- Improves bone health
- Preserves and improves balance and coordination
- Increases joint flexibility
- Helps in maintaining muscle mass lost with age.
- Helps in improving cardio-respiratory and muscle function
- Helps achieve weight loss when combined with a proper eating plan
- Contributes to preserving mental functions in elderly people such as comprehension, memory, concentration, etc.
- Prevents the development of diseases such as diabetes mellitus, hypertension, dyslipidemia, obesity, cardiovascular disease, osteoporosis, colon, and breast cancer
- Reduces LDL (bad) cholesterol and triglycerides values
- Increases cholesterol HDL (good cholesterol)
- Improves blood pressure values
It is recommended:
Add at least 30 minutes of physical activity per day: You can walk briskly, go up and down stairs, dance, ride a bike, swim, walk instead of using the car, do housework and gardening, wash the car, and play sports.
A correct and adequate posture avoids injuries and discomfort
Some diseases, injuries, and ailments can be the result of poor posture, repetitive movements and sedentary lifestyles. Some daily life and work practices can be corrected to prevent discomfort and improve health and quality of life.
Regular physical activity brings physical and psychological benefits such as: improving joint and muscle mobility, promoting cardiovascular health, contributing to maintaining an adequate weight, reducing stress and reducing the risk of diseases such as hypertension, diabetes, cholesterol, and osteoporosis.
Some simple practices help to improve the bad body posture that impacts on health and generates Sedentary:
In the office:
Before beginning to work adjust the furniture and posture of our body, thus avoiding ailments and pathologies. Keep in mind:
- The upper edge of the monitor at eye level or something below it, 45 to 55 cm approximately
- Head/neck in an upright position. Shoulders relaxed backward
- Forearms and arms at 90° or slightly more
- Forearms, wrists, and hands in a straight line
- Elbows attached to the body
- The distance of the keyboard to the edge of the desk of 10 cm. to allow the support of forearms
- Mouse, and other input devices, close to the keyboard
- Legs and thighs at 90° or a little more
- Thighs and back at 90° or a little more
- Feet glued to the floor or on a footrest.
- Free space between the edge of the seat and the knees
- The car seat must allow the pedals to be reached with the back fully supported
- Knees and hip must be aligned
- Hold the steering wheel with both hands so that the arms are slightly bent
- The height of the chair should be such that your feet are supported and your knees are kept at a 90° angle to the hip. Otherwise, use a footrest.
- The back of the chair should maintain the normal curvatures of the spine, especially the lumbar region.
- Keep your back upright and in a straight line with heels and toes always resting on the floor
- Sitting the spine against the backrest (a cushion may be used in the lower back)
- The chair should be close to the desk to avoid leaning forward and not stooping
- Avoid sitting on the edge of the chair and leaning or carrying your body weight to one side
- Always keep your arms and elbows supported
Related: Exercise and Stress
When bending over to lift and/or carry heavy objects:
- Do not bend your back and your knees by leaning firmly on both feet
- When getting up, hold objects close to the body and lift them only up to chest height with semi-flexed elbows.
Performing the task sitting or standing with one foot above a height of approximately one step. Changing your arm from time to time. With the ironing board, whether seated or standing, at hip height.
Place one foot on top of an approximate height of a step, using the space underneath the pile. Change feet alternately.
Keep your back as straight as possible. For this, it is important that the broomstick has enough height.
Bending and resting one or both knees on the floor to access difficult areas.
Do not stretch with a forced or tiptoe position. To reach high areas, it is best to climb a ladder.
Do not spend too much time sitting:
Approximately every hour, get up, walk a few meters, do small stretches, go up or down a flight of stairs or walk around the block.
Add at least 30 minutes of physical activity:
Every day, continue or split, using ADLs (activities of daily living) such as leaving the car further away, going down a few blocks before the bus, shopping on foot, using the stairs instead of the elevator, not using the remote control when watching TV to motivate people to get up, or in a planned way such as walking, cycling, swimming, dancing, jogging, weight lifting, etc.
Drink plenty of fluids during the day (about 2 liters of water) to maintain good hydration, especially before and after physical activity.