To live better and healthily, it is important to combat sedentary habits and follow a lifestyle based on regular physical activity, a balanced diet and a positive mental approach.
Start living better and healthily
If you have been sedentary for a long time, it may seem difficult to begin to adopt a more active lifestyle, but it is not difficult to start taking the first steps.
Physical activity is any movement produced by the muscles which allows what is called ‘physical fitness’. The health-related elements of physical fitness are cardiovascular endurance (aerobic), muscular strength and endurance, flexibility and body composition. Motor skills are important to use at the right moment, resulting in agility, coordination, balance, reaction time and power.
What physical exercise is
Physical activity includes all activities, even the simplest ones, such as, chores, work, and leisure activities. Physical exercise means a very specific structured movement depending on the type of activity – for example, three sets of 10 repetitions each with leg extension and with a load of 10 kg.
Physical activity and exercise can be done at different intensities in different ways:
- Oxygen consumption → the amount of oxygen that the body is able to extract and use; working at certain percentages of the person’s maximal oxygen consumption.
- Heart rate → to determine exercise intensity, you need to measure the percentage of maximum heart rate in order to identify the range of frequency values to work on depending on the set training objective.
- Metabolic equivalents → the term MET identifies the intensity of a task. One MET is equivalent to the minimum intensity of work, which corresponds to a person at rest, and to the oxygen consumption at rest, which is equal to 3.5 ml of oxygen per minute per kg of body weight. Intensity is a multiple of the basal metabolic rate. Moderate intensity is equivalent to 3 to 6 METs. Higher or lower values represent vigorous and mild intensity respectively (ACSM).