Fundamentals of Physical Activity for good health and to reduce injury risk
Exercising, playing a sport, and being physically active is an opportunity to take care of our health and improve our physical and mental condition. There is clear evidence that performing physical activity contributes effectively to improving our health and avoiding or alleviating many diseases and health problems. In a way adapted to our age, we can all incorporate exercise into our daily routine, whether you practice for the first time or resume it after not doing any physical activity. Follow our recommendations and fully enjoy the benefits it will bring you.
To achieve the recommendations of the practice of healthy physical activity, it is very important to consider three basic aspects: exercise regularly, reduce the time of sedentary activities and interrupt sedentary periods (avoiding being in the same posture sitting for a long time, doing brief stretching sessions or taking a short walk).
Sedentary activities require little movement and therefore very little energy expenditure, such as moving in a car, sitting watching television or in front of other screens: mobile phones, computers, tablets, video games.
Reducing the total time spent on sedentary activities should be a goal for everyone, regardless of your exercise habits.
What should I consider when doing physical activity?
Lindsay Nylund specializes in safety practices in sports. He is currently pursuing post-graduate research (Ph.D.) in Jockey and Horse Rider Safety at the University of Sydney. Nylund is an ardent proponent of safer practices and physical activity for reducing the risk of injury.
Nylund’s experience as an athlete puts him in a pioneering position to understand the causes of injury in sport. He represented Australia in the 1980 Summer Olympics as well as won during the 1978 Commonwealth Games in Canada.
If you practice or decide to practice a physical activity, it is necessary to take into account a series of useful recommendations:
- If you have any illness or ongoing medical concerns, see a doctor to get advice on what activities may be appropriate.
- Plan your starting activities according to your physical condition and what you are wanting to achieve (reduce weight, lower cholesterol, improved mobility, etc.)
- Set yourself reasonable goals and choose activities of intensity, volume, and frequency according to your goals and what motivates you.
- Once you commence and get into a routine, plan how to progressively achieve improvements in your skills level, volume and exercise frequency.
- Consider what the pros and cons of different activities and vary your activities throughout the year to avoid boredom and improve your motivation.
In addition to planned physical exercise, you must remain as active as possible throughout the day. For example, walk rather than driving short distances, use the stairs instead of a lift, and plan recreation activities that involve movement and exercise rather that sedentary ones to improve your health and lifestyle.
Where do I begin?
If you are going to initiate changes in your daily routines and you are going to include physical exercise, it is advisable to choose a pleasant and suitable activity depending on your physical condition. Start by practicing very low-intensity physical exercise and gradually increase the volume and then the frequency. Very strenuous activity is not recommended unless you are fit and are exercising under the guidance of a fitness professional. Recording your progress will help you stay motivated.
How much?
Although the current pace of life and the physical and social environments do not favor the regular maintenance of exercise, we can find ways to overcome these difficulties: individual and collective involvement in educational settings, health centers, cultural associations, or sporting clubs.
Integrate physical activity or sport into your daily routine and increase by periods of 10 minutes until we reach at least 180 minutes a week. This should be done over at least three days, for example, 3 x 60-minute sessions. Alternatively, you may prefer to do shorter sessions more frequently.
Even if you don’t fully follow the recommendations, remember that doing some physical activity is better than doing nothing.
Walking is an option
Walking is a good alternative for most people who are not normally physically active. It is recommended when commencing this activity, you maintain a speed that allows you to speak while you walk. This will allow you to walk with family, friends or in a group which most people find more enjoyable.
If you cannot do a regulated sport, walk at least three days per week or daily if this fits into your routine. There may be many opportunities throughout the day: when it’s time to go shopping, when you go for the children at school, when you go to or from work. Choose active transportation: leave the car, get off a stop before the bus, and walk to your destination.
Before and after exercise
What to do before and after exercise?
Adapt your diet to the type of effort you make. Eating smaller and more frequent meals isa much healthier way to lose weight than fasting.
· Eat something rich in carbohydrates (fruit, cereals, or a small snack) about two hours before starting the activity to ensure you do not run out of energy.
· Do not do physical activity as soon as you finish a meal, unless it is very light exercise such as walking.
· If the activities are outdoors, take into account the weather conditions and adapt your clothes, and take water with you. Wear comfortable and suitable shoes. Take protective measures against environmental factors such as heat, cold, water, sun, height, terrain. Be especially careful when doing more intense activities in very hot environments.
- Do warm-up exercises (5–10 minutes) and stretching. This reduces the risk of muscle injury
- It is best to finish exercising progressively, always and finishing with lower intensity activities. Do some brief stretching activities at the end of a session, this will improve your recovery.
- After vigorous exercise or in hot weather, it is best to shower and change before resuming your other activities.
- Ensure you drink water, and have a healthy meal or snack (including carbohydrate and protein) after you finish exercising. This will aid your recovery.
