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How to hit the body replace 30 minutes of sitting for exercise


Physical activity fosters early growth and development, favors over time rest, decreases the risk of chronic illnesses and strengthens the bony system, among other rewards, without counting on it also creates work spaces of equipment, games and, ultimately, a healthier life.

To obtain the substantial benefits of continuous practice World Health Organization (WHO) It has standards of minimum activity indispensable according to the age range: for adults, it recommends 150 minutes per week Physical activity of moderate intensity, or 75 minutes of vigorous practice.

In the case of children and adolescents from 5 to 17 years old, The recommended time is greater: the ideal is that minors invest how minimum 60 minutes per day In physical activities of moderate to vigorous intensity.

On this basis, a study carried out by the American Cancer Society He concluded that replacing half an hour of sitting watching television or reading for physical activity during this same period of time associates with a reduction of Up to almost 50% in premature mortality among the less active population.

The observational research on nutrition and physical activity for the prevention of cancer was published in the journal American Journal of Preventive Medicine and included a 92,541 people. The experts analyzed the levels of sedentary lifestyle and activity of participants throughout 14 years old, And they evaluated the effect of adding 30 minutes of daily exercise in their lives.

The change of habit for the least active (range includes those who performed up to 17 minutes of exercise per day) was considerable: it was associated with a reduction of the 14% in the risk of death for those who did light physical activity and from 45% for those who followed a vigorous practice.

Different was for those who remained more active, who exercised with a certain regularity and moderate frequency, because although the relationship was just as positive, the values ​​were reduced to one 6% in the mortality between those who did half an hour of light activity, and of the 17% Among those who did it vigorously.

Physical activity covers as an exercise concept, but also other activities that involve body movement and are performed as part of the moments of play, work, active forms of transport, domestic tasks and of recreational activities. This type of activities they were not considered in the study.

The conclusion of scientific work suggests that "replacing modest amounts of time sitting with even light physical activity may have the potential to reduce the risk of premature death among the less active adults."

The extra 30 minutes per day to which the research points are not a major effort. Nor the quantities suggested by the WHO. However, the inclusion of a dose of activity in the daily routine can be a difficult habit to adopt, especially in unattractive populations as in Argentina.

According to data from the Third National Survey of Risk Factors, 1 in 2 Argentineans do not perform the recommended minimum physical activity. The relief of 2018 showed that the percentage of the population in the country that does not comply with the medical recommendations and carries a sedentary life amounts to 54.9%.

Lack of time, laziness to move to the gym or complicated work schedules are some of the most common attenuators that violate the intention of putting the body in motion.

Pedro HorvatPsychiatrist and psychoanalyst, he considered in dialogue with Infobae That this disregard for the activity is the product of several issues: "First of all, a negation of the needs of health and the passage of time."

"I think it also has to do with the relationship that one has with the body. For many, the body is a comfortable place. But for others, they do not feel that it is part of their body. self esteem"He maintained the specialist. And, from another look, he left the door open to another possibility:"We're looking for a "baby" life, delivered to relaxation, To the pleasure, contrary to the life of the sport ".

Finally, Horvat analyzed that "Life in our society does not leave much room for physical activity. For the majority it happens through the rest and the rest happens to be sittingRelaxed, watching TV, not practicing in a gym. "

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