The coronavirus has significantly slowed down life in our country for several months. Now we are gradually starting to return to normal and physical shape. Many of us were active and exercised at home while working, while others neglected to exercise. How to find time for sports again and get back in shape?
The first obstacle that prevents you from building a relationship with sports is negative thinking and the constant search for excuses. If during home quarantine you did not find time, at least for a few exercises, do not talk about lack of time. You need to change your attitude. It doesn't matter what your motivation is to change your life. Whether you just want to feel better, relieve stress, lose weight, improve your fitness, or diversify your family life with a new activity. Your commitment and positive attitude is important from the start. With joy and taste, it will be easier for you, and thus, you will gradually develop a positive attitude and the habit of moving.
While it is recommended to practice regularly and at the same time, do not overdo it from the beginning. The decision to make a change is also associated with the most common mistake people make, especially when losing weight. They go to extremes day after day. They become pointless diets. However, this method will never be successful. The changes should be smooth. Therefore, you need to act step by step and be able to appreciate even a small change. Don't do it all at once, give your body time to adapt. Start exercising at least twice a week for 30-60 minutes. Regularly and at your own pace.
Haven't found a sport you like yet? This is not a problem either. Try new things one at a time. Start by brisk walking long distances or cycling. You can also practice at home. Especially for beginners, the correct exercise technique is especially important, therefore it is recommended that you consult with a trainer or specialist. I recommend that my clients make a workout plan in advance. How do you know what sport you will be doing on a given day. A plan will help you make better use of your time.
How much movement do we need?
Lack of exercise is known to pose the same risk to humans as high blood pressure, blood fat, or obesity. Even people who are overweight and lack exercise double the risk of heart disease.
For people who are physically inactive, at least 30 minutes a day, i.e. 3.5 hours per week are considered necessary. But even shorter physical activities are beneficial to human health. One study found that brisk walking for an hour and a half a week or swimming for three quarters of an hour a week reduced the risk of heart attacks by as much as 90%. Minimum physical activity is recommended for children and young people and should not be less than one hour a day.
In addition to exercise, you need to lead a healthy lifestyle. An appropriate diet with a sufficiently balanced supply of macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins, microelements) should ensure the same calorie intake as during exercise, but also restore the consumed carbohydrates and fats. They are also needed to maintain adequate amounts of glycogen and essential fats. It is also important to have adequate amounts of iron and zinc, vitamins C and D, and selenium, which are essential for maintaining the normal redox state of every cell and thus for the normal function of the immune system.
Healthiest Sports
Swimming: Improving heart endurance, increasing lung capacity, and strengthening muscles while maintaining a healthy weight - all in an indoor pool year-round without restrictions.
Tennis: It will give you great strength and is one of the best calorie burning tools in sports.
Rowing: Safely lose weight and strengthen on a treadmill all year round or in summer with a natural bonus.
Squash: Develops hand-eye coordination.
Basketball: In basketball, you will not only get rid of a lot of calories, but also stress, you will improve your spatial orientation, decision-making ability, coordination and self-confidence.
Cycling: Cycling not only benefits the body by burning calories, but also rejuvenates the brain and brings a sense of happiness.
Cross-country skiing: This sport uses the whole body in movement, so it not only burns a lot of calories, but also keeps you in better shape.
Running: Running today strengthens not only muscles but also bones, contributes to overall health, but also mental well-being.
Volleyball: Not only starts the metabolism to burn a lot of calories, but also helps coordination and improves mood.
Gymnastics: Requires flexibility, strength and well-being, as well as great mental stamina and the ability to concentrate.
Tourism: brings great views, benefits the heart. It also reduces stress and anxiety.