Good resolutions for the new year: adults need 150 minutes per week (divided into 30 minutes a day for 5 days) of physical activity, type of moderate to strong. If you need to lose weight doubled to 300 minutes each week. Children instead requires at least 60 minutes a day. Because the movement prevents more than 40 common chronic diseases, such as diabetes, depression, colon cancer and breast cancer, hypertension, cardiovascular disease, obesity, anxiety and osteoporosis.
reminiscent of the American college of sports medicine (Acms) who baptizes 2014 as “the year of the fitness revolution,” because the sport is the most powerful medicine there is. “Physical activity is a wonderful drug and recent studies show that, compared, medicines and exercise can give identical results – said Bob Sallis, past president dell’Acms – walking is the sport most effective way to begin.”
American experts suggest you start walking but to increase physical activity over time with a combination of aerobic exercises, stretching and muscle strengthening. “You can use the treadmill or exercise bike at home or go to the gym, but if you add just a daily walk you will see the results quickly,” explains the American college of sports medicine.
“Many studies show that adding 10 minutes of physical activity a day already give health benefits. Walking also makes you feel less alone, socialize ago. Just try, the sport becomes contagious. ” The ACSM sports doctors have thus mapped the benefits of fitness on the body: walk for 10 minutes, at the brain, stimulates the production of endorphins that reduce stress, tension, nervousness and fatigue. 30 minutes of physical activity reduce the risk of glaucoma and, in 5 years, halve the risk of getting Alzheimer’s, do not get sick from colds and flu, improve heart health because they increase the heart rate and blood circulation, enhance the muscles of the arms, back and abs.
And again, improve your blood pressure, reduce the risk of osteoporosis and reduce the risk of colon cancer by 31% in women. Thirty minutes a day of movement also strengthens the legs, including the quadriceps, hip flexors and hamstrings, improves balance and jogging burns more fat. The mantra for 2014 is therefore, according to the Acms, that “every body walk” (walk every body!) And the site www.everybodywalk.org the association, along with many other organizations in the United States, lists the lines guide physical activity, defining not only the health benefits but also the benefits for the environment and your wallet. (ANSA).
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