There is a direct relationship between diet, physical activity, and health. As stated in the article entitled “Making health and nutrition a priority during the coronavirus pandemic,” nutrition is a key element with regard to the physical, mental and social well-being of the human being, in addition to being a factor of vital importance in the prevention of diseases.
In addition to nutrition, another factor to consider is a lifestyle, which can determine whether a person is more or less likely to get sick or stay healthy. With regard to this factor, physical activity (PA) is relevant. A sedentary lifestyle is generally associated with an increased risk of chronic diseases, loss of movement, and decreased immune health.
Hence, physical activity and movement become more important during the coronavirus pandemic.
As a general rule of thumb, you should always have an intention before starting an exercise routine, jiu jitsu, or program. Basically, this is concentrating on what is not good to try to improve.
Here are a number of skills that people in the household, the young and old, should focus on.
Examine and analyze which ones you excel at, which ones you are moderate in and which ones you should improve. He begins to work on this last aspect and progressively on the rest. This does not mean that when you work on one, you completely ignore the rest, but it is a tool to have a specific intention with the physical activity to be performed.
- Strength and abdominal strength: This is the amount of force that a muscle can produce against some form of resistance. This resistance can come from external objects or from your own body weight. The abdominal muscles are a collection of tissues that play a key role in many movement patterns.
- Aerobic capacity and endurance: It is the ability of the heart and lungs to carry oxygen to the muscles for their use.
- Flexibility, mobility, and stability: Flexibility is the ability to move through a full range of motion, active and passive. Mobility is moving joints and muscles properly, actively through your range of motion (RM). Stability is based on maintaining control of a position and the movement of the joints. When we lack mobility and stability in their joints, the general movement is lost.
- Balance and coordination: Balance is the ability to maintain control of movement. Coordination is being able to move two or more parts of your body with control.
How Much Exercise A Week?
For this section, I would like to use the WHO (World Health Organization) recommendations on how much physical activity people should do.
- Babies under 1-year-old: They must be physically active several times a day.
- Children under 5 years old: They need moderate to vigorous activity, 180 minutes a day.
- Children and adolescents 5 to 17 years: They need at least 60 minutes of moderate to vigorous physical activity, including strength activities, at least 3 days a week.
- Adults 18 years and older: Need at least 150 minutes of moderate-intensity physical activity throughout the week or at least 75 minutes of vigorous-intensity physical activity throughout the week.
With that said, start where you can. Little physical activity is better than none.
How To Include Exercise In Your Day
Here I will share some ideas that have worked with my clients when we are trying to establish new habits.
- Schedule a block during the day for your exercise routine: If it’s not on the schedule, it doesn’t exist.
- Every hour an alarm: Every hour in the hour, perform a certain amount of repetitions of any given exercise.
- Pay for things with a few reps: Before you shower or before watching a movie on NETFLIX, pay with a certain number of reps of any exercise.
- Get out of the house: Getting out is a great tool to start implementing physical activity in your life. Of course, stay safe and practice social distancing. Carrying a disinfectant with you can also be helpful. I usually spray myself with a homemade alcohol sanitizer as soon as I enter the house and then take a shower.
I hope this article provided you with something of value during this rare time. And I hope you can take some of the ideas and concepts that I shared and implement them in your life.