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Questions about physical activity

September 25th, 2015 | by Danish Association
Questions about physical activity
Exercise & Fitness
214

Why should I be physically active?

That move, is about more than the eye can see, for there is it a whole process inside the body when you move. And there is also a lot of positive effects of being physically active – even if you are overweight.

There is a reduced risk of lifestyle diseases when you are physically active, whether you are thin or overweight. So the goal does not have to be a weight loss but it also could be moving in a healthier direction toward more physical activity in daily life.

Why should I move minimally 30 minutes a day?

You do not have to make exercise several hours a day for it to make a difference. Doctors recommend that adults should move a minimum of 30 minutes a day. All movements are counted – also what you do as part of your practical tasks.

There are many benefits of physical activity:

  • You will be happier.
  • You get more energy and it is energy for fun, sex and for friends.
  • You get better night’s sleep.
  • You burn more calories than if you sit quietly.
  • You strengthen your immune system.
  • You strengthen your bones.
  • To maintain and / or increase your muscle mass.
  • You can prevent some diseases of lifestyle, e.g. type 2 diabetes.

National Board of Health recommends that besides the 30 minutes every day, it is also good be active minimally 2 times a week for 20-30 minutes at high intensity. High intensity means that you are out of breath and find it difficult to hold a conversation.

How do I reach 30 minutes of physical activity a day?

Your life is full of opportunities to be physically active – and everything is counted. It does not matter if you get a sweat and become out of breath.

It is quite natural that it takes an extra effort to get started – and go on. Set yourself a target to achieve the recommendations of 30 minutes of physical ACTIVITY every day. Also, although it may take months before you reach the target.

How can I withstand the whole 30 minutes?

If you think that 30 minutes is too much at once, you can divide the 30 minutes of activity into smaller periods – eg. 10 minutes morning, noon and night.

What can I do for good start to be more physically active?

It takes an extra effort to get started to change an usual habit to something else. The first step is often the hardest and the biggest one. The next important step is to stick with the new habit and go on.

Once you have decided to become more physically active, so set the realistic sub-goals that are SMART. This means that they should be

  • S: Specific: eg. follow a program or go for a walk during lunch break or you should reach the recommendations for 30 min. physical activity every day.
  • M: Measurable: eg. write the amount of minutes of pedometer, number of km.
  • A: Attractive: eg. what do you reach of doing something – notes.
  • R: Realistic: eg. write your everyday through and check constraints and opportunities.
  • T: Time-bound: eg. count your attempts over a week and focus on the changes in your program if it is no good for you.
  • E: Evaluate: appreciate your body after training – what does it say to you after you have been in time? Feel the changes of your body from time to time.

 

Listen to your body

Especially in the beginning you could have a bad experience, eg. fatigue and aching muscles after you’ve been active. It is normal if you have trained more than you are used to. It is also normal for the heart beats faster and you become short of breath while you are in motion.

Is it also counted a trip to the beach?
Yes, beach trip is also physical activity, if you go for a walk in the sand, swim along the beach, playing volleyball with the kids and maybe take the bike instead of the car there.

It is better for you if you are doing something with more people especially with your friends and kinds, and also if this activity is funny.  A good way to get more movement into everyday life might be to make arrangements with a friend, colleague or family members to organize a trip to the beach, in the woods or explore the surroundings.

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