health
5 clear signs that you need to move more
We are all locked up at home to prevent morbidity in Corona, but it is precisely this closure that can quite ironically increase the risk of disease and premature death.
This way you will recognize the warning signs that show that it is time to do something good for your body and mind
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Friday, 25 September 2020, 07:29
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In the video: Tabata training that you can do at home (Photo: Eden Bibbs)
Our ancestors who lived here thousands of years ago may have died in their 40s, but until that happened, they were, in some ways, much healthier than most of us today because they simply spent most of their time on their feet and on the move.
According to the World Health Organization, heart disease is now considered a major cause of death worldwide.
One way to dramatically reduce the risk of getting them, as well as other threatening diseases like cancer and diabetes, is also surprisingly easy - just move more.
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Lately we have all realized that when we stay home, we take care of our health and the people we love, but the need to stay home is not an excuse to spend whole days moving from work on the computer, sitting in front of the TV and finally lying with the smartphone on the bed.
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So how will you know if you have exaggerated with the inactivity and that it is time to move yourself?
First of all, in general you should try to move as much as possible and sit as little as possible.
And if you need clear signs that you are in trouble, here are some of the most notable ones:
1. If you slept great - and you are still exhausted
People who suffer from chronic fatigue will not want to do anything but rest, but quite ironically - this is exactly what made them feel that way in the first place.
Many studies have linked inactivity to chronic fatigue that is felt throughout the day, even after sleeping properly at night, between 7 and 8 hours.
This is not a natural condition.
Chandler Bing falls asleep in office (Photo: Giphy)
And the truth is that the solution to the problem is not as exhausting and tedious as you probably think.
A study on the subject found that it is enough to spend 20 minutes a day training at a medium intensity to notice an improvement in the level of energy and the degree of fatigue.
What does Medium Intensity Mean?
Everything from light running, through swimming and cycling to dancing or even lifting weights.
2. If the digestive system is rampant for no reason
Strive to eat healthy, put a lot of dietary fiber into the body and maintain orderly meals but still your visits to the bathroom feel more like war and less like the way to let nature do its thing?
Judging by an extensive review published on the subject, perhaps the best remedy for the problem is simply a short physical workout.
The review, which examined a large amount of data collected from various studies on the subject, found that a half-hour physical workout that includes running, brisk walking or other aerobic activity, increases heart rate and respiration, processes that in turn also affect intestinal muscles in a way that improves digestion and alleviates problems. Like constipation.
3. As the pressure takes over you more and more
Stress is one of the most bitter enemies of our health and its presence has only grown and intensified in recent decades.
It seems that in the current period it is almost impossible not to develop a problem of mental stress and there are enough real and logical reasons to experience it, but there are also quite a few factors that affect the level of stress and are under our control - one of the most prominent of which is exercise.
A comparative review conducted in 2019 found a clear link between the tendency to spend most of the day sitting and mental stress at higher than normal levels.
The good news is that even in this case, training of between 20 and 30 minutes, three times a week, can dramatically lower the height of the flames.
An antidote to constipation, fatigue and stress.
Running (Photo: Giphy)
It is true that training will not eliminate the problems that cause stress, but they may certainly help the body deal with it more correctly through improving blood circulation, improving hormonal activity and more efficient utilization of the energies that accumulate in your body and bubble below the surface when you do nothing with them.
4. When the pains appear without any warning
Today more and more people in their 20s or 30s are complaining of problems that are usually more common in later decades - lower back, shoulder or neck pain.
The reason for this, in a way that will probably not surprise you too much, is the prolonged stay in front of the computer, TV and smartphone.
The solution, as you probably guessed, is to just move more.
The main benefit of exercise in the context of maintaining health is in increasing blood flow that accelerates recovery processes and contributes to faster regeneration of cells in every muscle, tendon and organ in our body.
Simply put, the more we exercise the body, the faster it recovers from problems like tight muscles, inflammation and chronic pain.
5. If the hormones are out of balance
That we do nothing with ourselves, sometimes the brain seems to be in a "mess" and has difficulty functioning normally.
This sense of chaos, it turns out, also occurs deep within the body and is manifested in a hormonal imbalance, which can affect us far more than we tend to speculate.
A 2015 study found that exercise can improve the regulation of hormones in our body, in a way that affects muscle maintenance but not only.
The improvement in hormone activity can also affect the rate of metabolism, skin quality and even brain activity in a wide range of vital processes.
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