What is important to stay healthy? After that, 30, 000 workers were recently asked in a study. "Lots of exercise" was one of the four most common answers, and other top rankings included recommendations such as "enough sleep, " "well-balanced diet, " and "self-satisfaction."
Sitting for a long time damages your health
It's obvious that physical exercise helps strengthen one's health. It is just not acted upon. Only 13 percent of the population remains physically fit and trains at least three times a week for half an hour.
The majority of Germans sit through their lives - in front of the TV, at the computer, at the coffee table. Women spend about 6.7 hours per day and men 7.1 hours sitting down. The people have become permanent residents.
Movement - protection factor for health
Adequate exercise is one of the best protective factors for our health in addition to the balanced diet, successful stress management and the responsible use of tobacco and alcohol. Our brain and our heart are better supplied with blood if we let the muscles play in between times. We learn better and can concentrate easier.
The fact that physical activity reduces the risk of suffering from coronary heart disease has been scientifically proven many times over. But that's not all. Physical activity has been proven to reduce the risk of lifestyle diseases such as high blood pressure, bone loss, joint wear, obesity or back pain. Moderate endurance training also strengthens your own immune system and noticeably lifts your mood.
Another positive aspect of exercising: Those who engage in sports together with others or in a club are more likely to have a social network and, in addition, prevent isolation and isolation. Regular exercise is health care in the best sense and strengthens one's health in many ways.
Movement - the entry into an active life
Integrating more exercise into one's everyday life does not mean running competitive sports from one day to the next. That does not require our body to stay healthy. Rather, he is happy about every little activity that we treat him in everyday life.
Whether we go for a walk or a bicycle, whether we vacuum or build a shelf - our muscles get going and our organs are strengthened. Especially small activities add up and develop a protective effect. For this reason, sports medicine recommends distributing several small phases of exercise throughout the day in order to start an active life.
Movement - a question of the right dose
It is best if we move so much each week that we consume about 2, 000 to 3, 000 kilocalories. Anyone who uses every chance of exercise in everyday life can burn up to 1, 200 additional kilocalories a week. Anyone who then walks briskly for half an hour every other day will finally be able to increase their energy turnover without any problems.
The good news: It is beneficial to health to burden only slightly or moderately. A high training intensity brings no additional effect.
3, 000 steps extra
The "Movement and Health" campaign of the Federal Ministry of Health wants to motivate people in Germany to move more. The central instrument of the campaign is the pedometer. At the numerous events a free pedometer is distributed. The device is about as tall and light as a matchbox. It is attached to the waistband or belt and counts every movement.
The pedometer as motivation:
The idea of using the pedometer to accurately capture the daily amount of exercise is not new, but it's as simple as it is effective. The owner can inform himself at any time with a view of his running steps. This possibility makes the pedometer an excellent motivational tool: It also gives unsportsmanlike contemporaries their personal sense of achievement.
Anyone who can also animate others in the circle of friends, family or colleagues can additionally initiate "step count competitions". That is why the Federal Ministry of Health is using a pedometer for the "Exercise and Health" campaign. Whether at work, at school or on vacation, at a glance everyone can see how many steps have already been taken. Every day 3, 000 extra steps are a good start.
If you want to go, you can just start
Walking is the most original and natural way of getting around. Walking long distances on foot was part of everyday life for millennia.
In the meantime, walking has become out of fashion. Wrongly. Because it is the easiest of all locomotion. Whoever leaves does not have to make an effort. It just happens like breathing. If you want to go, you can just start.
A few steps on foot can always be incorporated in everyday life. For example: The subway stations in Berlin are on average 790 meters apart. If you get in one stop later, you can easily do 987 steps with a step length of 80 centimeters.