Why do we need to be physically active?
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Why do we need to be physically active?
As straight forward a question as this may seem, the majority of people nowadays can produce an answer somewhere along the lines of "it's good for you". A good start no doubt, but shouldn't we all be able to identify how, in what amount and when it's good for you?
If like me you think we should, then I invite you to learn at least one thing from todays blog.
The importance of physical activity (PA):
PA is the cheapest type of preventative medicine we can find. It's true!!! PA can literally save your life. According to the World Health Organisation, approximately 3.2 million deaths each year are caused by physical inactivity. That means that a lack of exercise and probably a host of other things such as bad diet, health conditions etc... (which are created by not exercising) literally killed all these people. To put that into context for you, that is like the whole Island of Jamaica being wiped out each and every year. (Worldometer, 2020)
But it's not my goal to try and scare you into exercise because that doesn't help anybody!!!
It's just that, people tend to think that they can keep on living as they are now because they see no issues with it when in fact, they are causing untold damage down the line. Take smoking for example.
If i told you smoking was bad for you and that if you keep on smoking the chances of you getting cancer are dramatically increased. You would probably agree with me and try (if you haven't already) to do something about it. Well the same is true for exercise. With a little bonus.
If you love to eat 3-4 thousand calories a day with no exercise then I would have to have a similar conservation with you to the one I just mentioned. According to the WHO physical inactivity is one of the biggest causes of non-cummicable diseases (NCD's) in the world. These are diseases like Diabetes, High blood pressure, Heart disease, High Cholesterol and more. Naturally, these aren't too exciting.
BUT
I did mention a little bonus.
IF YOU WANT TO CONTINUE EATING 3-4 THOUSAND CALORIES a day then listen closely. exercise, exercise, exercise, exercise, exercise, exercise!
IF YOU WANT TO CONTINUE EATING 3-4 THOUSAND CALORIES a day then listen closely. exercise, exercise, exercise, exercise, exercise, exercise!
You can continue to consume high amounts of calories every day as long as you burn them off again with lots of exercise. And for 3-4 thousand calories, thats a lot of exercise.
What amount of exercise?
The World Health Organisation recommends that we exercise regularly. I have done out the amount recommended for each age group below as well as the different types of exercise.
Older Adults 65+ (my mother wouldn't like this label)
- You should be hitting an accumulated target of 150mins of activity every week. (moderate intensity)
- This could 5 days where you go for a brisk 30 minute walk.
- 7 days of 20-25 minute activity.
- All that matters is that you're getting AT LEAST 150 minutes of activity every week.
Possible activities include:
- Walking, Dancing, Hiking, Swimming, Gardening, Cycling
- Household chores, Play, Games, Sport, Planned exercise
Adults 18-64 (Myself included)
- We are the exact same as the Older Adults above! (minus the extra wisdom and an odd wrinkle or two)
- We also need 150 minutes of exercise and as long as it is accumulated over the week we will have hit our target.
Possible activities include:
- Walking, Dancing, Hiking, Swimming, Gardening, Cycling
- Household chores, Play, Games, Sport, Planned exercise
Since I love eating food and working out, I like to do 5 sessions of 60 minutes every week. This keeps me fit and healthy but also allows me to try a variety of things such organised classes. Spin being my favourite!
Young People 5-17 (God I feel so old)
- Young people need at least 60 minutes daily of moderate to vigorous PA.
- These should be mostly aerobic in nature (long durations of time).
- Anything over 60 minutes will bring additional health benefits. also.
Possible activities include:
- Running, Cycling, Chasing, Dodgeball, Boxing, Soccer, GAA, Martial Arts etc..
- Chores such as, moving furniture, digging, bringing in fuel etc...
When is PA good for me?
PA is always good for you. I love when I'm faced with challenges to being physically active. They require me to be creative. I have travelled to many parts of the world with and without the space or facilities to be active. During these trips I always brought my rubber band as it can be used for resistance training. Tied to end of a bed or even a door handle it provides more uses than any gym machine could ever dream of.
The only time I would say PA isn't good for you is if you're active outside of your level of competence. By this I mean, if you are ill or have some sort of disability that merits seeing a doctor before you begin. Your health is your wealth and there's nothing more important than taking care of yourself.
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