Starting the practice of physical exercise is part of your plans? So, you are on the right track to have a healthier life; Health benefits happen as soon as you (re)start exercising; Remember that professional help can be essential for you. When the world of physical exercise is completely unknown, some previous work can and this text is for you. Like other areas, physical exercise also has its own terminology and concepts, which are not part of our current vocabulary. Physical activity and physical exercise Physical activity is any movement that increases energy expenditure, for example walking, dancing, gardening, dusting, vacuuming, or any other activity that has a purpose other than activity itself. When this physical activity is planned, carried out intentionally and regularly to maintain or increase fitness, that is, with a goal in itself, it becomes physical exercise. For example, if you walk along a river to get to the bus stop, you are doing physical activity. If you walk just for the pleasure and benefits of doing so, you are exercising. Nain types of physical exercise General recommendations do not include just one type of physical exercise suggesting: 150 to 300 minutes of moderate to intense aerobic exercise or 75 to 150 minutes of vigorous intensity: It promotes respiratory and cardiovascular capacity, because any activity requires greater blood flow and oxygen supply to be carried out. Examples are: walking, running, swimming, cycling, among others. At least 2 sessions of muscle strength exercise on non-consecutive days: This develops muscle strength and endurance. Examples are: lifting weights, bodybuilding, calisthenics, among others. At least 2 sessions of balance and mobility or flexibility exercise: It promotes balance, reducing the likelihood of falls. It improves agility because it promotes joint range of motion and muscle stretching, preventing injuries. Examples are: dynamic and static stretching, tai-chi, yoga, pilates, among others. Physical exercise intensity Although each person should select the intensity with which they feel most comfortable, it is important to know the different levels of intensity in order to be able to compare the amount of exercise performed with the exercise recommendations. Light exercise Can be performed easily, without major changes in heart rate and breathing. Example: can exercise and sing at the same time. Moderate exercise Exercise with some difficulty and associated fatigue, increased heart rate and breathing and even some sweat. Example: can exercise and talk, but not sing at the same time. Intense exercise Exercise with great difficulty and associated fatigue, which does not allow for long periods of activity. There are large increases in heart rate and breathing, and profuse sweating. Example: cannot speak or sing while exercising. The exercise session Any exercise session, whatever and wherever it may be, has three main phases. The first and last are shorter and are transition phases that are mainly intended to prevent sports injuries. Initial phase (warming up) It prepares the body, especially the muscles, for the more vigorous work to come. It usually includes light-intensity aerobic exercise and dynamic stretching (with movement). Main phase It includes the exercise program planned for needs and goals. Return to calm Low-intensity aerobic exercise and eventually low-intensity static stretching. How to start Be sure to talk to your doctor or an exercise physiologist for advice and guidance on who can prepare the most suitable exercise program for you, especially if you: Never exercised or have not exercised for a long time. Have a history of cardiovascular disease or cardiovascular risk factors, for example high blood pressure and diabetes. Don't know what you like, or what you can do, or even when or where to start. A lot of benefits Even if health is not your main motivation, the health benefits of physical exercise will always be rewarding. In the regulation of appetite and body weight; Controlling glycemia, blood pressure and other cardiovascular risk factors; In the prevention of the main chronic diseases; In promoting self-esteem, cognitive performance and mental health. Author : Hugo Vieira Pereira Reference American College of Sports Medicine. ACSM ‘s guidelines for exercise testing and prescription, 11th edition. 2023. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
