Exercise Prevents Illness

🏃‍♀️ Physical activity is synonymous with health. In the 2nd slide you will find the minimum physical activity recommendations proposed by the WHO to gain health and prevent diseases.

‼️ Remember that these are only the minimums and that exceeding them will bring you additional health benefits.

👉 Recommendations also include limiting the time we spend being sedentary (sitting, lying down or lying down) and replacing it with any type of activity, even if it is of light intensity (walking, cleaning, bathing and any movement that does not cause agitation).

‼️ Any type of movement is better than a sedentary lifestyle.

To better understand the recommendations in the image:

🏃 Aerobic activities: Those activities in which the large muscles of the body move rhythmically for a sustained period of time. They improve cardiorespiratory function and are also known as resistance or cardio activities. Some examples are running, swimming, and cycling.

🏋️‍♂️ Muscle strengthening activities: Exercises that increase muscle strength, power, resistance and mass. For example, lifting weights, doing calisthenics or powerlifting. It is recommended that all the main muscle groups be worked during the week.

Additionally, these activities can be classified according to their level of intensity:

😮‍💨 Moderate intensity: These activities are carried out between 3-6 METS, that is, they are between 3-6 times more intense than rest (1 MET is the equivalent of the energy we spend at rest). If you had to rate them on a scale from 0 to 10 in relation to your physical capacity, moderate activities would be between 5-6

🥵 Vigorous intensity: They are performed at more than 6 METS. According to your physical capacity, intense activities would be between 7-8 (on a scale of 0 to 10)