Like physical training, mental activity is essential to enjoy good cognitive health. Do not forget to do stretches to avoid injuries.
Having an active lifestyle is important to keep you healthy. When you remain active you reduce the risk of heart disease, heart attack, diabetes, and cancer.
It’s not about being a professional runner to improve your health. It’s about changing your more active lifestyle to help your heart be trained, stay strong and have a healthier weight.
The trick to staying active is to find something you like to do. For some, this may mean having friends with whom to exercise.
It does not matter if you go to the gym, walk or dance with a video in front of the computer.
Although it may be difficult, it is about finding the style of training that suits you.
For this, you can follow these simple tips that, no matter what type of person you are, will make you more active.
1. Take it easy
Is your body used to a sedentary lifestyle? If so, try to start slow. Always talk with your doctor before starting an exercise program, he will indicate the precautions you should take before choosing a routine.
In general, you should start with short sessions of 5 to 10 minutes and gradually increase the duration as you gain resistance.
2. Dedicate yourself 30 minutes a day
To achieve the lifestyle you want your goal should be 30 minutes a day. You can even divide it into three 10-minute sessions, which are just as good as exercising for 30 consecutive minutes.
You can, for example, use 10 minutes of dancing before going to work, 10 more minutes of walking in your own house after lunch and the last 10 walking around the neighborhood as soon as you get home from work.
Logically, more exercise is better. However, if you exaggerate the duration and difficulty of your training you can suffer from injuries such as muscle tension.
It is better that you work slowly so as not to hurt yourself and have to suspend your training.
3. Lift weight
Not only do you need aerobic exercise. Training with some resistance or lifting weights is also important. This type of exercise helps you strengthen your bones and improves your balance and coordination.
This reduces the risk of osteoporosis, in addition to preventing injuries or falls. If you do not know how to start, it is recommended that you hire a coach for a session.
In this way, you will know exactly what to do and you will have an idea of how to continue on your own.
4. Combine workouts
In many gyms, there are classes that are included in your monthly membership. Take advantage of these opportunities. This will allow you to experience new activities that will make your workouts less boring.
You will take advantage of the coaches and you will expand your social circle while you change your lifestyle for a healthier one.
5. Take care of your money
Getting a workout at home can cost you very little.
There are many training videos that can be useful to you and, if you have access to the internet, it will be even easier and cheaper for you to find new types of exercises that you like.
There are many exercises that do not require many teams to be effective. This is the case of activities such as:
- Walking or jogging
- Jump the rope
- Do squats
- Training with heavy objects, such as books or water bottles
- Scissors jumps
It is important to perform a small stretching session both before and after exercising. Adding them to your new lifestyle will improve your flexibility and range of motion.
In addition, they reduce the risk of injuries and muscle cramps. Another advantage is that they improve the circulation of blood throughout your body. You may need help finding the most effective ways to stretch.
For this, do not hesitate to find a trainer and ask for help with a short stretching routine before and after training.
7. Improve your rest
A healthier lifestyle is not just about being more active. A regular rest schedule is also necessary. Your body needs to recover the energies spent the previous day.
Having an optimal environment to rest at least 7 to 8 hours will help you sleep much better.
Avoid sleeping while watching TV or using your mobile. This kind of stimuli can hinder the dream.
If you rest properly you can have more energy to continue your activity the next day.
8. Keep your mind active
Like your body, your mind also needs training. When you keep your mind occupied, you increase your levels of vitality and create an important reservoir of mental cells and intellectual connections.
Consider the idea of reading, assembling puzzles, solving Sudoku or crossword puzzles, writing in a journal, or practicing games that give you skill, such as chess, for example.
When you keep your mind active, you ensure longer mental health and reduce the possibility of suffering from diseases such as Alzheimer’s or cognitive deficiency