People who regularly practice protect their health from about 20 physical and mental illnesses, including some cancers and dementia and slowing down the aging of the organism. Physical activity is one of the most important steps in improving health.
Analysis of the British researchers have shown that regular moderate or intense physical activity reduces the risk of heart disease and ischemic and hemorrhagic stroke( stroke ). Increasing physical activity can also reduce the risk of some cancers, osteoporosis, diabetes, depression, obesity and hypertension. Patients who are already suffering from cancer, can benefit from physical activity, because it is associated with a lower risk of death and a better recovery after illness, the doctors say.
Walking or cycling for at least half an hour a day reduces the risk of malignant tumors, and an hour of physical activity reduces the risk by 16%. Most clearly was observed the relationship between physical activity and protection against colorectal cancer. Men who are more active at work and do not sit behind a desk much less frequently suffer from prostate cancer. For older people physical activity is important in the fight against dementia and mental disorders.
People in general know that physical activity is beneficial to their health. However, less is known how much physical activity is needed. Experts point out that people between the ages of 18 and 65 should spend 150 minutes a week of moderate physical activity(aerobic exercise), as well as 30 minutes of brisk walking five days a week.
More intense exercise, such as running 20 minutes is allowed three times a week. High intensity exercise, in addition to running, fervent dancing, tennis and squash courts. Obese people, the elderly, people with injuries or diseases of joints and spine can do this exercise only with the permission of doctors. Intensive training is necessary for adults to maintain proper functioning of the major muscle groups of the body. Elderly physiologists recommend exercises that help maintain balance and flexibility of movement.
Aerobic exercises are any physical activity that leads to accelerated heart rate( acceleration pulse ), breathing and muscle activation, and lasts longer than 15 minutes. It may not be just running or walking fast, vivid dancing, swimming, playing tennis and cycling are also useful. Less interesting but effective are washing windows, hoeing the garden, washing the car, clean the house(if vigorously) ...
To protect against disease exercise should accelerate the pulse at 50 to 70% of maximum. Maximum is calculated when ages are subtracted from 220. Maximum heart rate for a person at 60 years of age is 160 Calculated as follows: 220-60 = 160 Half of it,ie 50% is 80,while 70 % is 112. Means that the pulse for a person at sixty years of age should be faster than 80 beats per minute, but slower than 112. Untrained persons should begin with less intense exercises that speed up the pulse less.