In order to adopt a better and more healthy lifestyle, it is important to combat sedentary habits and follow a routine that includes regular physical activity, a balanced diet, and a positive mental approach.
Adopt a better and more healthy lifestyle
If you have been sedentary for a long time, it may seem difficult to begin adopting a more active lifestyle, but it's actually easy to take the first few steps.
Physical activity is any movement generated by the muscles that helps promote ‘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, and must be used properly to ensure agility, coordination, balance, reaction time and power.
What physical exercise is
Physical activity includes all types of activities, even the simplest ones, like chores, work, and leisure activities. A physical exercise can be understood as a very specific structured movement, depending on the type of activity – for example, three sets of 10 repetitions each on the leg extension unit, with a load of 10 kg.
Physical activity and exercise can be done at different intensities and in different ways:
- Oxygen consumption → the amount of oxygen that the body is able to extract and use; working at certain percentages of the individual’s maximal oxygen consumption.
- Heart rate → in order to determine exercise intensity, it is necessary to measure the maximum heart rate percentage and to identify the appropriate range of frequency values based on the training objectives.
- Metabolic equivalents → the term MET is used to indicate 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 respectively represent vigorous and mild intensities (ACSM).