The most important rule for maintaining health and the fourth risk factor for death worldwide

In our regular “Healthy Lifestyle” section, “Russian Spring” continues to publish a series of expert advice on healthy lifestyles and increasing the longevity of our fellow citizens. Specialists of the Federal State Institution National Medical Research Center for Therapy and Preventive Medicine “NMIC TPM – Territory of Health” explain the danger of hypodynamia.

Physical activity is one of the main components of a healthy lifestyle. A sedentary lifestyle is the fourth leading risk factor for death worldwide. If a person spends more than six hours a day sitting or lying down, they are more likely to develop type 2 diabetes and cardiovascular disasters such as myocardial infarction and stroke.

Meanwhile, the coronavirus pandemic has made adjustments to the lives of each of us. Many were at home for a long time and gained extra pounds. Is it possible to start playing sports immediately after a period of restrictions? Do you need any preliminary preparation? What type of physical activity should you choose?

These and other questions were answered by the chief physician of the Ulyanovsk regional medical and physical dispensary, Alexei Lyubaev.

Is physical activity a prerequisite for a healthy lifestyle?

In the 21st century, the average physical activity of a city dweller has decreased almost 50 times compared to previous centuries. People lead a sedentary, sedentary lifestyle, which is why they develop physical inactivity – a decrease in physical activity and muscle strength.

Today, physical activity is a prerequisite for a healthy lifestyle, especially for city residents.

Is physical inactivity a health hazard?

Physical inactivity increases the likelihood of developing many life-threatening diseases: obesity, stroke, myocardial infarction, diabetes, cancer, osteoporosis. To avoid the development of physical inactivity and reduce the risks of fatal diseases, you must develop a habit of being active for at least 30 minutes a day on the maximum number of days of the week.

The norm for moderate physical activity for health is 150-300 minutes per week.

This can be walking, exercising, exercising at home or at the fitness center. If you choose to walk, for example, you can set goals for steps or distance traveled using pedometers, fitness bracelets, or smartphone apps.

How to choose the optimal type of physical activity?

Do not forget that physical activity is any movement of the body produced by skeletal muscles, that is, this is your state when you are not lying or sitting, but at least somehow moving. This can be activity during work, games, any active movement, homework, as well as recreation and entertainment.

And physical training (exercise complexes, fitness, sports) is one of the categories of physical activity, planned and organized, most often aimed at improving endurance, flexibility, strength, etc.

The following types of organized physical activity are distinguished: physiotherapy exercises, health-improving physical culture, mass sports (focused on improving the body, forming, maintaining and developing a healthy lifestyle) and high-performance sports.

When we talk about the benefits of an active lifestyle, we mean any physical activity: from outdoor games with children, regular walks or light jogging to extreme sports or participation in marathons.

It all depends on your state of health, past experience, physical fitness.

What is the best place to start?

It is possible to engage in health-improving physical education at any age and for people with different health conditions, but it is better to start classes with a doctor’s consultation and a minimal medical examination. Chronic diseases for the safety of classes require adherence to the doctor’s recommendations and the implementation of specially designed exercises.

If you plan to play sports or more intense exercise, then a visit to the doctor is required, even if you consider yourself a healthy person.

It is necessary to conduct additional examinations, stress tests to make sure that the chosen sport is not contraindicated for you.

How to organize your workouts at home?

It is advisable to start the morning with exercises, you should have two sets of exercises: full and reduced. If you do not have enough time, do the shortened workout, but do not give up the load altogether. Only regular exercise will bring results.

You can warm up while going to the store, walking with a child or with a dog. Try to forget about the elevator, go up the stairs on foot. If you are working, then walk at least one stop, especially in good weather: long walks in the fresh air are doubly useful.

For outdoor workouts, be sure to wear the right clothing and footwear for the season and weather, and take a bottle of water with you. For workouts at home, take care of a safe place to exercise, prepare a rug and a towel, use bottles of water or cereal for weighting, provide oxygen access – open a window or window.

Also, drink plenty of fluids and try to work out in beautiful, bright, sportswear and shoes, which also has a positive effect on your motivation and regularity.

We wish you a positive attitude and an active lifestyle!

With the assistance of the Center for Public Health and Medical Prevention of the Ulyanovsk Region

See also: Simple nutritional rules that can preserve health

Source: Русская весна by

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