THE PYRAMID OF PHYSICAL ACTIVITY
Where on the physical activity pyramid do lifestyle activities belong: The pyramid of physical activity shows us in a graphic way and at a first glance, the way in which to combine the different types and domains of Where on the physical activity pyramid do lifestyle activities belong to achieve an active and healthy lifestyle.
The base refers to the Where on the physical activity pyramid do lifestyle activities belong that we are interested in doing in our day today. This affects how we move in our work, in our daily activities, on the move, and in our free time. It is from my harvest, but it seems appropriate to include the state of maximum inactivity, sleep, in this step. Sleeping at least 7 hours every day not only affects our health very favorably for many reasons, but it will also make us recover and better assimilate our exercise sessions.
In the second step are the aerobic activities themselves and that meet the definition of physical exercise. The recommendation of the American College of Sports Medicine and the WHO to do 150-300 min of moderate-intensity exercise or 75-150 min of high-intensity exercise per week for a minimum of 3 days per week or a combination of both fits into this step. intensities and times. Certain recreational sports are valid to achieve these objectives (racket or team sports for example).
The third step refers to general muscle-strengthening exercises that should be performed at least 2 days a week and that ideally combine flexibility exercises.
The top of the pyramid refers to all those behaviors that we should avoid as far as possible and that, together, constitute a sedentary lifestyle. I get up in the morning, have breakfast, take a shower and get dressed. I get into the elevator. I go out in the garage. I drive to the garage from work. I take the elevator up to the office. I click for 8 hours to make the reverse trip home and plug in the TV until dinner time. The weekend sports (on TV) and a getaway to the mall.
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Why is physical activity so important for health and well-being?
We know that staying active is one in every of the simplest ways that to stay our bodies healthy. however did you recognize that it may improve your overall well-being and quality of life?
Here area unit a number of the ways in which Where on the physical activity pyramid will assist you feel higher, look higher, and live higher. Why? Why not?
Improves mood naturally
Regular physical activity will relieve stress, anxiety, depression, and anger. does one understand that “good feeling” you get once doing physical activity? think about it as a happiness pill with no aspect effects. most of the people feel higher over time, once Where on the physical activity pyramid becomes an everyday a part of their lives.
It keeps you healthy and in good physical shape
Without regular activity, the body slowly loses its strength, endurance, and talent to perform properly. it’s just like the previous saying: “Man doesn’t stop taking part in as a result of he gets previous, he gets previous as a result of he stops taking part in.” physical exertion will increase muscle strength, which, in turn, will increase your ability to perform different physical activities.
Help keep the doctor away
Stand up after you eat that apple on a daily basis. payment an excessive amount of time sitting and different inactive activities will increase your risk of cardiovascular disease and stroke. One study showed that adults World Health Organization watch over four hours of tv on a daily basis have AN eightieth higher risk of death from disorder.
Being more active can help you:
- lower blood pressure
- Increase levels of good cholesterol
- Improve blood flow (circulation)
- Keep the weight under control
- Prevent bone loss that can lead to osteoporosis
All of this will prevent medical expenses, interventions, and medications later in life.
It can help you live longer
It is true that 70s area unit the new 60s, however providing you’re healthy. those who area unit physically active and at a healthy weight live regarding seven years longer than those that don’t seem to be active and area unit fat. and also the necessary half is that those additional years area unit typically healthier years. Staying active delays or prevents diseases and chronic conditions related to aging. Therefore, active adults maintain their quality of life and independence for extended.
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These are some of the benefits you can get from regular physical activity
- Helps you quit smoking and live without tobacco.
- Increase your energy level so you can get more done.
- Helps you manage stress and tension.
- Encourage a positive attitude and outlook.
- Helps you sleep faster and deeper.
- Improves self-image and confidence.
- This will help you spend more time outdoors.
The American Heart Association recommend at least 150 minutes of moderate-intensity aerobic activity a week. You can do this in as little as 30 minutes a day, 5 days a week. And every minute of moderate to heavy activity counts toward your goal.
That easy! Just move more, more intensely, and sit less. You don’t have to make big changes in your life to see the benefits. Get started by integrating more activity into your day, step by step.
The importance of physical activity in daily life
According to studies by the World Health Organization (WHO), physical inactivity ranks fourth among the main risk factors for mortality worldwide.
There is no doubt that daily physical activity offers a series of benefits to make us feel better, nowadays people lead an accelerated lifestyle that often does not allow us to exercise. It is that modern life and its facilities such as getting around by bus or sitting for hours at the computer create increasingly less active lifestyles, which has led today’s man to progressively move away from physical activity or Where on the physical activity pyramid.
According to studies by the World Health Organization (WHO), physical inactivity ranks fourth among the main risk factors for mortality worldwide, approximately 3.2 million people die each year due to physical inactivity.
WHO studies reveal that 56% of its Member States have implemented policies to reduce physical inactivity and have agreed to reduce it by 10% by 2025.
For this reason, the Bodytech Sports Medical Club offers you 4 tips to maintain a healthy lifestyle through physical activity or Where on the physical activity pyramid.
• Walk instead of using transportation: If you use public transportation, get off a couple of stops before your destination. Use your car less and when you do, try to park farther away than usual.
• Change 10 minutes of television for a couple of laps around the block: it is important to know that sitting for a long time makes us physically inactive, therefore, it is advisable to spend 10 minutes of our time walking, so we can stretch and relax legs, it is recommended to progressively increase the speed when walking.
• Use the stairs: put aside the use of the elevator and choose the stairs, when you do think that you are dedicating a few minutes to your training routine. You can increase the difficulty of the exercise by climbing two steps and increasing the speed.
It is important to emphasize that the levels of physical activity do not necessarily have to be of high intensity, it is not necessary to have the training of an athlete to achieve results and in the case of sedentary people, they can improve their physical fitness by starting with short periods of light exercise. The first thing in an inactive person is to begin to move, even if only a few minutes a day, as the beginning of a healthy lifestyle.
The importance of physical activity for children
Childhood is the crucial moment in a person’s physical and mental development. In this development, physical activity plays a fundamental role. In addition, sports for children promote values such as self-improvement, sacrifice, dedication and responsibility, among others.
The sport in children , as well as any type of physical activity, helps to become more aware of the body and promotes self – esteem. If, in addition, the sport is in a group, it integrates them into a healthy social environment and helps them accept successes and failures.
Both in early childhood (up to 6 years old) and in school age, it is important to encourage the practice of exercises for children . In this regard, the example of parents is crucial. That is why the ideal is to integrate gymnastics for children into family life whenever possible.
In childhood the child learns and copies behaviors of the adults in his environment. This family, social and cultural context in which the child develops is crucial for the establishment of a lifestyle and its values.
Encouraging the habit of physical activity and sports from a young age offers great advantages for the rest of your life.
The advantages of sport for children are many. And also the ways to encourage practice from a young age. Take note of the following ideas:
1. In the first years of life, any game that involves movement of any part of the body, also serves as physical activity. Physical activity or Where on the physical activity pyramid is essential for proper physical, mental and emotional development.
2. When they start to walk and move alone, it is a good option for them to go up and down stairs and walk around the house. This is a great physical activity for a child around one year old.
Walking is one of the first physical exercises for a child
3. In these early years, it is advisable to forget about the baby stroller at times to take family walks. Walking with the family is a very easy way to put motor skills into practice.
4. Power supervised games, in safe environments, both on the ground and in the water. In fact, whenever there are children doing sports, there should be an adult supervising and controlling the activity.
Physical activity should be fun and it is preferable to practice sports in a group
5. Fun must take precedence over any other goal, especially when it comes to young children. In fact, this rule can be applied to all childhood.
Whenever possible, it is preferable to practice sports in a group and in a playful way. Some examples are walking in the mountains as a family, participating in family gymkhanas, organizing family races (with or without the carts), the game of chairs, breaking the piñata, playing hide-and-seek or tag-game, water balloon warfare or jump rope as a family.
6. One of the best exercises for elementary school children is to walk to and from school. The same can be applied to regular trips. Whenever possible, it is better to do them on foot or in transport such as scooter or bicycle. In addition to moving, we do not pollute and we do our bit to preserve the planet.
7. One of the most successful and accepted sports activities for children is riding a scooter. In this case, it is advisable to alternate the legs so that both have the same mobility.
It is important to respect the child’s tastes and preferences when choosing the sport to practice.
8. Ballet or dance are sports recommended for both sexes at school. They are a form of sports gymnastics for children that incorporates discipline and physical activity or Where on the physical activity pyramid.
Other sports for school-age children that we can practice as a family or in a group are biking in the mountains, hiking, skiing, playing paddles on the beach or rollerblading.
Housework is also a form of physical activity.
9. Not all physical exercises for children have to be sporty. In fact, there are a lot of household activities that you will have to move around without realizing. From walking the dog, washing the car or helping with tasks such as sweeping, setting the table, washing the dishes or making the bed.
10. From the age of 12 is the time when physical activity begins to decline. It is the “critical age” in which adolescence begins, initiating many changes. Therefore, if they have established good habits and encouraged physical activity and sports during childhood, they are more likely to continue practicing sports during adolescence and adulthood.
Physical activity is one of the most important habits, but we must not forget about hygiene, rest and eating habits. In the case of food, you have Nutriplato at your disposal , an educational tool that aims to promote healthy eating for the little ones in the house, involving the whole family.
The importance of the family is evident in several studies. One of them reveals that there is a great relationship between the physical activity or Where on the physical activity pyramid that parents practice with that that their children practice. So, be an example!
Physical activity pyramid: at what level are you?
Physical exercise has been revealed as one of the essential factors to prevent diseases and enjoy good health, especially if we take into account the uncertainty generated by SARS-CoV-2.
Physical exercise is essential at any age and it is never too late to include it among those essential habits that determine whether ours is a healthy lifestyle. The scientific evidence that supports the practice of Where on the physical activity pyramid do lifestyle activities belong is overwhelming and it is becoming unjustifiable and incomprehensible to continue subscribing to a sedentary lifestyle.
In general, doing sport in any of its modalities, among other benefits, reduces the risk of suffering from different diseases, improves bone and functional health, enhances aspects such as balance, coordination, or mobility, helps to maintain caloric balance and a healthy weight and supports mental health, reduces the risk of depression and helps manage stress.
But there is also the circumstance that with the emergence of SARS-CoV-2, around which there is still a lot of uncertainty and its biological mechanisms are not fully understood, physical exercise is proving to be an essential defensive tool: a recent investigation concludes that people with medium or high physical capacity have half the risk of hospitalization for COVID-19.
And is that regular physical exercise, together with other important aspects such as diet, rest or stress management, decisively affects our immune system and the ability to respond to infections such as that caused by SARS-Cov -two.
Pyramid of physical activity
Marcos Vazquez, the creator of the Fitness Revolutionary blog, shares an interesting classification that can give us an idea of where we are and what we can do to improve. ” There is a lot of talk about nutritional pyramids, but this concept could also be applied to different types of physical activity,” he explains.
- “At the base should be low intensity and long-duration activities. Our ancestors spent much of the day on the move, moving from one place to another. The main recommendation would be to try to walk more, use the stairs more and less the elevator, and spend less time sitting. It would also be advisable to incorporate low-intensity mobility work ”.
- “At the next level would be shorter and higher intensity activities. We are already talking about training, and within this training, I would highlight the work with the body itself. Squats, push-ups, pull-ups, and similar exercises should be the foundation, simulating our natural movement patterns. Adding some aerobic session will also enhance our global health ”.
- “At the top of the pyramid would be activities of short duration but maximum intensity, such as sprinting or lifting weights that require our maximum effort. These stimuli generate great benefits, but they also pose great stress. They are a powerful medicine but we must take it in the right dose.
BODY RESPONSE TO PHYSICAL ACTIVITY
The body’s responses to Where on the physical activity pyramid do lifestyle activities belong are the changes that occur in order to carry out physical work, which from an evolutionary perspective translate into survival (flight and hunting) and, from a playful and social point of view, into sports performance.
During and even before we start exercising, our brain prepares to act. The resting animal functions begin to turn off and the action animal functions begin. They improve the level of alertness and the predisposition to act. Epinephrine and norepinephrine are released, first through the nervous system, and then from the adrenal gland. In addition to these, other chemical mediators such as cortisol, testosterone, growth hormone, and others also participate, which regulate the functions of different organs and coordinate responses when we engage in Where on the physical activity pyramid do lifestyle activities belong.
We are going to mention just a few of them, focusing on those that are relevant to the cardiac patient.
At the respiratory level , ventilation progressively increases, first due to a greater depth of breaths and then due to an increase in respiratory rate. This allows us to extract more oxygen from the air for the muscles that are working and eliminate the excess CO2 that is being produced as a result of combustion and maintaining the pH of the blood.
The total amount of circulating blood increases slightly when the spleen contracts, pouring part of its contents into the circulatory stream.
The arteries of the different organs contract or relax to increase the amount of blood and oxygen in the muscles without affecting the cerebral and coronary flow. In general, the arteries of the muscles that carry out the work are dilated and those of the muscles that are at rest, those of the digestive system, the kidneys and the skin contract. The end result is a decrease in resistance in the arterial circulation. Venous return also increases, due to the circulation of the blood itself, due to the compression of the muscles that pass through it and due to the suction of the heart.
At the cardiac level, both the force with which the heart contracts and the heart rate increase. The increase in the force of contraction translates into an increase in the amount of blood that is pumped with each heartbeat (from about 75 ml at rest to more than 150 ml under intense efforts). This, together with the increase in heart rate, serves to increase the volume of blood circulating through the body in one minute, which can go from about 5 liters at rest to 30 liters at maximum efforts. I want to make a point to clarify that the resting heart rate and the maximum heart rate can vary a lot from one person to another without meaning that something is wrong.
This increase in the muscular activity of the heart is accompanied by an increase in the need for oxygen of the heart muscle itself and, therefore, of the flow of blood through the coronary arteries. In people with coronary obstructions, this increased flow is not possible and there is a lack of irrigation from certain intensities that can lead to angina pectoris, fatigue or malignant arrhythmias.
That is why when we do a stress test, we see how the heart rate and respiration accelerate and how the systolic blood pressure (the high) increases without an increase in the diastolic blood pressure (the low) as the intensity of work increases. and the feeling of effort. The effect will be greater the more muscles used to do an exercise.
Strength exercises are somewhat different. In this case, the arteries that carry blood to the muscles that perform the work, instead of dilating, are compressed by the muscle itself during muscle contraction. The pounding of the heart against the compressed arteries causes both systolic and diastolic BP to rise dramatically from certain work intensities. The HR increases but in a very variable way and depending on how we do the exercise (speed of execution of the gesture, rhythm, muscle mass involved, etc). Nor does venous return increase in the same way as in predominantly dynamic exercises.
In general, physical effort has an antithrombotic effect but from certain intensities, the thrombogenicity of the blood increases in anticipation of possible traumatic consequences during the most intense efforts. This is important in heart disease patients because increased thrombogenicity, together with dehydration, can favor the formation of thrombi in predisposed individuals. In addition, dehydration and sudden changes in electrolyte concentrations and increased temperature and stress hormones that occur with Where on the physical activity pyramid do lifestyle activities belong can also contribute to the development of ventricular arrhythmias.
The medication commonly used in patients with heart disease interferes with these responses:
Beta-blockers work by reducing the heart rate and the force of contraction of the heart among other effects and, by limiting these responses, they can be poorly tolerated by the patient when exercising. Vasodilators modify vascular responses by helping to control blood pressure, but in the same way, they can worsen the efficiency of vascular responses. Other antihypertensives modify the concentration of electrolytes and can add to dehydration and promote its complications. Anticoagulants and antiplatelet agents play a protective role when exercise increases blood thrombogenicity but increases the risk of bleeding complications with trauma. Lastly, statins interfere with exertional intracellular metabolism and can cause muscle discomfort.
In general, the practice of exercise is very safe but for all that has been said so far, heart disease patients must be counseled before starting an exercise program.
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