Looking for a solution for all these issues? Nothing simpler: physical exercise. Helps to control body weight; Reduces anxiety; Fights stress; Helps lower blood pressure; Helps to reduce cholesterol levels; Promotes bone health; Increases strength and physical endurance; Decreases cardiovascular risk; Helps to control diabetes; Reduces the risk of illness and premature death; Increases self-esteem. Physical exercise recommendations should be taken as seriously as the prescription of any medication: in the right dose and at the right time . And physical exercise has additional advantages: it is much more versatile and enjoyable. Physical exercise does not have to be vigorous to have health benefits. Even physical activity with a moderate intensity, mainly if it replaces periods of sedentary lifestyle, is beneficial for health . Recommendation for general people Exercise or moderate-intensity physical activity: 150 minutes / week Exercise or vigorous-intensity physical activity: 75 minutes / week This exercise dose is simple to achieve, for example: With a rapid 30-minute walk 5 days a week; Swimming 50 minutes 3 times a week; Jogging 25 minutes 3 times a week. Lack of time or motivation cannot be an excuse Here are just some examples to help you: You don't have time during the week? Then do two 75-minute sessions on the weekend. Do you prefer to spread it out over the days of the week, but can't get 30 minutes straight? Distribute: Try parking your car a 10-minute walk from work and walk another 10 minutes during your lunch break. Adding the trip from the car to the workplace with the lunchtime walk, here you have 30 minutes. Repeat every workday: that's 150 minutes a week. You don't like walking alone? Get company. Stimulate the practice of exercise among friends and family, take advantage of it when you walk the dog or accompany a neighbor who does, join a running, walking, cycling group, for example. Change small habits: for example, take the stairs instead of the elevator. Take breaks in prolonged sitting periods, but don't just stand, take a short walk, even 5 minutes. Have you considered the possibility of a gym? Group activities or individual activities, there are multiple options. Setting goals and monitoring Whatever your goal, for example controlling blood pressure, decreasing the need for insulin or statins, controlling body weight, or other, set it and monitor it regularly . If you don't have a specific goal, stick to the 150 minutes a week and you will be protecting your health. Use mobile phone applications and/or activity watches or other devices to record the distance traveled, the steps taken and other indicators, depending on the equipment. Seeing accomplished missions helps to keep going . You don't know what you can do or where to start? Ask your doctor for advice or see a specialist in sports and exercise medicine. These are the professionals indicated to assess you in these circumstances and to prescribe the most appropriate physical exercise adjusted to your preferences . And remember... Exercise is not just a new trend or a modern hobby, its benefits are proven . The nervous, cardiovascular, musculoskeletal, and other body systems will all feel the benefits of physical exercise. Your health thanks you! Author : José Pedro Marques Meet the sports medicine clinical team from Hospital da Luz network. 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.
