Physical wellness – fitness motivation
Fitness Motivation and Physical Wellness: A mini-guide to remind us why physical activity is important and how we can, in a simple way, contribute to improving health and well-being.
It is now widely demonstrated that regular physical activity, even of moderate intensity, contribute to improving health and quality of life. Here are the 10 things worth knowing about it.
1. Daily physical activity reduces the risk of becoming ill with numerous diseases and improves mood.
In particular, the risks for, diabetes, hypertension, heart disease, and various cancers, breast cancer, heart attacks, osteoporosis, musculoskeletal disorders, anxiety, and disorders related to the emotional sphere are reduced; it also prevents risky behavior, promotes psychological well-being through the development of self-esteem, autonomy, and ease of anxiety management, reduces the risk of obesity;
2. The World Health Organization defines ” physical activity ” any ” body movement produced by skeletal muscles that require energy expenditure “.
This definition, therefore, includes not only sporting activities But manual activities and the normal movements of daily life. It goes without saying that this “beneficial” activity can be done at any time of the day, transforming normal daily operations into an excuse to do some exercise.
3. There is no level of physical activity that is valid for each person, also because it is not easy to measure the amount of movement performed; but…
In 2010, the WHO attempted to provide information valid for all, establishing the minimum amount of physical activity for three age groups:
a. Children and teenagers (5 – 17 years): at least 60 ‘a day of moderate-vigorous activity, including at least 3 times a week strength exercises which may consist of movement games or sports activities;
b. Adults (18 – 64 years): at least 150 ‘per week of moderate activity or 75’ of vigorous activity, with exercises to strengthen the major muscle groups to be carried out at least 2 times a week;
c. Elderly (from 65 years onwards): the indications are the same as for adults, with the caveat that they also carry out balance-oriented activities.
Let’s move on to describe what are the simple physical activities that can help improve our health and well-being, as suggested by the Ministry of Health, which lists them in detail.
4. Go to work or school on foot or by bicycle, avoiding taking the car for small daily commutes.
The usefulness and the benefit appear evident; if daily it is able to satisfy the necessary “dose” of movement. It will certainly also gain the quality of our cities.
5. If using public transport, get off one stop first and finish the journey on foot. If, on the other hand, you use your car frequently, choose to park a little further away from your final destination.
Most of our travel is less than 2 kilometers, a distance that could be covered otherwise. However, if we really can’t separate ourselves from our 4 wheels, we try to leave it further and further away from the place where we are headed. In the long run, we will discover that we will walk first.
Physical wellness – fitness motivation – Use Stairs
6. Go up the stairs and don’t take the elevator.
At first, a great effort may appear, but in a short time, it will become almost a necessity.
7. Take the dog for a walk, garden or housework.
With this, we can say that we are all fine, but let’s not delude ourselves. For physical activity to have a value for our well-being, these just described must be done every day and maybe even putting a little “verve” in it. In the case of dogs, then, let’s not forget the shovel and the bag.
8. Go dancing
Among the many possible physical activities, the Ministry of Health indicates only dance, certainly for the psychological and mental value that it possesses, as well as calorie consumption.
In short, we are in the presence (as well as in the case of gardening) of one of the most complete and healthy activities.
Fitness Motivation and Physical Wellness: Spending Time
9. Playing with children, possibly outdoors or through activities that require physical movement.
Playing is good for all ages. Playing games for children is one of the most tiring things for adults. They manage to run and jump without interruption, while we trudge exhausted and with our tongue hanging out. But it is an activity with a high social value that also has the undoubted merit of transmitting joy. Well-being is assured.