1. health and fitness

Physical Activity and Sedentary lifestyle
Physical activity and sedentary lifestyle
According to the World Health Organization, it is estimated that in developed countries more
than two million deaths are attributable to physical inactivity, and that 60-80% of the population is not
active enough for health benefits (World Health Organization, 2002 ).
Physical inactivity is ranked as lack of physical activity sufficient for
the body and also affects the health resulting in muscle atrophy (muscle
loss).
When it comes to physical activity, it is not necessarily just in
targeted and programmed sporting activities we are talking about activities
such as walking to work, climbing stairs, professions such as carpenters,
cleaning, building contractors etc are considered activities that do not make sedentary .
Então o que o considera uma pessoa sedentária?
So what considers a sedentary person?
If you do not perform any of these professions and your professional activity is mostly sitting or
standing without moving to much is considered sedentary, to be more specific human beings should spend
2200 calories a week in exercise or physical activity to exit the sedentary classification.
The Physical inactivity is classified as a disease and affects more people in worldwide.
Industrialization and professions increasingly monitored by computers and fewer manual has increased the
inactivity rate exponentially making humans less and less active and patient with all the dangers and negative
impact that sedentary life has to health.
It has been proven scientifically that accelerates aging (F Lima, 2015) and has more negative impact
being thin and sedentary than be overweight and active, that is, in other words it is more likely that a
sedentary have complications in their health and may lead even the death of an individual overweight to
undertake physical activity.
Harmful effects of a sedentary lifestyle
• High Blood Pressure
• Respiratory diseases
• Diabetes
Raquel Madeira/ Personal Trainer
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Physical Activity and Sedentary lifestyle
• Overweight and obesity
• Cardiovascular disease
• Several types of cancer
• Intestinal problems and sensitive stomach
• Bone problems (eg osteoporosis) and joint problems
More frightening is to know that The World Health Organization estimated that
worldwide more than two million deaths are attributed to physical inactivity (WHO, 2002), and
one in three children already suffering from overweight.
At least scary to see these numbers but it is possible to reverse this situation and is
NEVER too late to become active and include exercise and /or physical activity in your life.
Just to clarify the difference between physical exercise and physical activity; the first is
planned and thought out in order like a gym class, running, playing a sport etc, physical activity
are activities related to our lifestyle such as climbing stairs in your building, walking to go
shopping, cleaning the house, washing the car etc. Both are important and complement each
other.
Benefits of become active
* Reduces the risk of premature death
* Reduces the risk of cardiovascular disease
* Reduces the risk of developing diabetes
* Reduces the risk of developing high blood pressure
* Can reverse high blood pressure
*Reduces the risk of developing colon cancer
*It’s antidepressive
* Helps control the weight
* Prevents osteopenia (bone loss and consequent osteoporosis) and muscle atrophy
(muscle wasting)
* Promotes psychological well-being
* Improves self-esteem and self-confidence
* Prevent falls in the elderly
Raquel Madeira/ Personal Trainer
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Physical Activity and Sedentary lifestyle
* It has a social impact and acceptance of a very important group in the child / youth or
adults
How to become more active regardless of your age and / or current level fitness?
The main rule is very simple: PROGRESSION
The second rule is: DO SOMETHING AS YOU ENJOY
People usually say that Rome was not built in a day, the same rule
applies to sport, and you should progress slowly and listen to your body.
Don’t exercise and want to exercise is the first step to begin, you should be
PROUD, so CONGRATULATIONS because YOU want to become more active, healthy and want to invest
in your happiness.
The second step is simple: is to try to understand what sedentary level are you
1. If your job is sedentary and you use car everywhere, elevator in your building and feel tired
with minimal effort, your first step will only go up one floor of stairs every day and walk at least 10
minutes to work. In the second week add one floor of stairs and 10 minutes more a day walk (you can
do this amount of time in 2 times). Perform some daily stretching also help improve posture and
flexibility and does not require too much effort.
2. If your sedentary level is not that bad, if your job, already, forces to walk about 30 minutes in
total per day, or do cleaning, or you don’t use public transport or car everywhere ,you should perform
start with power walking 15 to 20 minutes, at least 3 times per week, every week increases 5 minutes
until 60 minutes.
3. If you practiced sports in the past and now no longer exercising for more than 5, 10 or more
years you are in a better position, because your muscles have memory, this means you need less time
to become active again. Follow the same indications as the previous group but start with 20 to 30
minutes 3 times per week and add your sports if you can, but for short periods of time, about 15
minutes maybe will be enough.
As a personal trainer I know the importance of resistance training, like squats, pushups, planks
etc, but this requires having a professional at their disposal or have some knowledge to do that , so
walk and jogging are the easiest ways and cheapest to start moving and become more active, healthier,
fitter and HAPPIER.
Raquel Madeira/ Personal Trainer
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Physical Activity and Sedentary lifestyle
If you have access to a swimming pool, aqua aerobics or swimming also has very positive effects
on strength levels, flexibility and respiratory conditioning.
These statements are rather general but we must be aware that each individual is unique and
specific, with own goals. It is EXTREMELY important to have a specific goal, like muscle tone, improve
flexibility, improve stamina, lose body fat, get to wear a pair of pants or a dress that no longer wear in
last few months / years etc. If don’t have a goal will be more difficult to keep you on track.
It is also important do something you enjoy and have fun doing without realizing that’s is
"training " as dancing, riding in a park that attracts your attention, or with music, have a friend who can
perform with you, play football, tennis, swimming, aqua aerobics etc, which is easier and enjoyable.
And as I mentioned earlier whenever you have questions about what to do try to consult a
professional who can help you and prevent injuries.
Raquel Madeira- Personal Trainer
www.raquelpersonaltrainer.com/
[email protected]
Bibliografy
World Health Organization, 2002
Raquel Madeira/ Personal Trainer
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