Section coordinated by Dr. María José Peiró, specialist in Family Medicine, with more than 10 years of experience in both the public and private spheres. Master in nutrition and dietetics.
One in four adults and four in five adolescents in the world do not do enough physical activity, according to health guidelines indicated by the WHO. Regular exercise is a vaccine that prevents and improves the prognosis of such common diseases as heart disease, type 2 diabetes and cancer. pathologies responsible for almost three quarters of the deaths on the planet.
Moving also has beneficial effects on a person’s psychological state by reducing anxiety, the risk of depression and preventing cognitive decline.
Physical activity (walking, skating, swimming, cycling, dancing, gardening, yoga, etc.) and also reducing sedentary habits such as the use of screens is recommended in children, adolescents, pregnant women and in the postpartum and even in those people with chronic conditions or disabilities.
The vaccine against different diseases
Less cardiovascular pathologies. When we move, the efficiency of the cardiocirculatory system improves, the heart becomes stronger and its capacity to distribute blood throughout the body increases. Physical activity also reduces total cholesterol, decreases bad cholesterol (LDL) and increases good cholesterol (HDL)., something decisive to prevent cardiovascular diseases. Likewise, exercise regulates blood pressure, another element that reduces coronary risk.
Prevent and manage type II diabetes. Maintaining regular physical activity allows for better sugar control by lowering blood glucose levels and increasing insulin sensitivity. This decrease in glucose remains up to 48 hours after exercise and the greatest benefits are obtained if aerobic activities (walking, cycling, swimming, etc.) are combined with strength exercises (dumbbells, weights, rubber bands, etc.) total of 150 minutes per week.
Reduce the risk of cancer. During exercise, substances are released that reduce chronic inflammation of tissues, which is related to one in six cancers. In addition, the “natural killer” lymphocytes of the immune system, which prevent the development of cancer cells, are more active. So, People who move regularly have a 40-50% lower risk of colon cancer. Women who exercise more than three hours a week have a 30-40% lower risk of breast cancer. Exercise is also linked to a lower chance of developing uterine and lung cancer.
Fight stress. Maintaining a continuous state of alertness increases levels of cortisol, the stress hormone, which is linked to the onset of diseases. Physical activity regulates this hormone and increases endorphins, substances that generate a feeling of physical and mental well-being and facilitate restful sleep.
Aerobic exercise such as cycling, especially outdoors in contact with nature, improves cognition and cardiovascular health.
Antidote against depression and anxiety. Exercise reduces the symptoms of these disorders by normalizing levels of mood-related neurotransmitters such as dopamine and serotonin.
The recommended physical activity at each age
Children and adolescents. Between the ages of 5 and 17, the WHO advises dedicating at least an average of 60 minutes a day to moderate to intense physical activities, mainly aerobic, such as running, jumping, cycling, swimming, etc. At least three days a week, intense aerobic activities and those that strengthen muscles and bones should be incorporated, such as jogging, swimming fast, playing soccer, etc.
We have increasingly sedentary habits. As countries develop economically, their inactivity increases, warns the WHO.
Adults. People between 18 and 64 years old should do 150 to 300 minutes of moderate intensity aerobic physical activity throughout the week (walking at a good pace, swimming, cycling, dancing, etc.). Another option is to do 75 to 150 minutes a week of intense aerobic physical activity (jumping rope, cycling faster, swimming fast, running, etc.), or an equivalent combination of moderate and intense exercises. It is necessary to dedicate two days a week or more to working the large muscle groups.
Seniors. People over 65 years of age are given the same recommendations as adults with the added advice of including physical activities that work and improve balance and strength training three or more days a week to compensate for the accompanying muscle loss. at the age of.
For people of older ages there are activities such as aquagym that allow us to stay in shape with almost no impact on our joints.
5 benefits of movement for the brain
Performing regular physical activity favors the creation of new neurons and stimulates neuronal connections. This improves brain performance and has a positive impact on different aspects of our physical and mental health.
1. Greater learning capacity. When we move, the brain learns better. For example, after 20 minutes of aerobic activity, children obtain better results on mathematics and reading comprehension tests. It is explained by the increase in neurotransmitters such as serotonin, norepinephrine and dopamine – related to attention and learning – and because communication between neurons is favored.
2. Brain plasticity endures. Another benefit of exercise is the changes in the brain that it produces by increasing BDNF, a protein that is especially expressed in the cerebral cortex and the hippocampus, areas that are fundamental for processes such as memory. Moving is always good, but if you start in childhood and adolescence, it is easier to maintain this ability as you age.
3. Good decisions. Doing regular physical activity influences the executive functions of the brain, responsible for planning, controlling and deciding. Therefore, exercise facilitates decision making.
Follow an arm exercise routine and you will notice results quickly!
4. Good for Parkinson’s. Physical activity increases the levels of pamine, a neurotransmitter whose presence is decisive in this disease. This delays symptoms such as muscle stiffness allowing an increase in range of motion.
5. More neurons. The loss of white and gray matter, which deteriorates neuronal connection, is attenuated with exercise, by stimulating the birth of neurons and growth factors that improve the connections between them.
Reasons to do sports during menopause
Exercise helps combat many of the discomforts that climacteric triggers.
Thinking that at a certain age it is no longer necessary to exercise is a mistake. We tell you all the benefits of joining this good habit!
1. Stop weight gain. With the drop in estrogen and the decrease in muscle mass, typical of this stage of life, kilos are usually gained easily. Playing sports regulates appetite and helps burn calories.
2. Prevent metabolic syndrome. With the climacteric, an increase in the percentage of fat in the body composition is more common and it accumulates in the abdominal area. Increased insulin resistance may also occur. Both factors make this syndrome more prevalent, against which the practice of physical activity is essential.
3. Protect the heart. Estrogens have a protective effect against cardiovascular diseases that disappears during menopause and exercise helps to compensate.
4. Fight osteoporosis. The drop in estrogen causes a loss of bone mass and muscle mass that exercise helps to mitigate.
5. Quality sleep. At this stage, hot flashes are common, interrupting night’s rest. Physical activity usually reduces sweating and improves rest.