Physical exercise consists of activities to develop or maintainphysical condition and health in general.
It is also used to perfect athletic ability or enable it. Frequent and regular physical exercise is an important component in the prevention of some diseases such as heart disease, cardiovascular disease, type 2 diabetes and obesity.
Types of physical exercise
The exercises are generally grouped into three types depending on the overall effect they have on the human body: flexibility exercises, this is based on stretching to improve the range of movement of muscles and joints; Aerobic exercises such as walking and jogging, focus on increasing cardiovascular endurance; and anaerobic exercises such as weight training, functional training or speed to increase muscle strength in the short term.
Physical and mental exercise
The use of physical exercise in conjunction with brain training increases the possibilities of developing cognitive functions within the parameters, including exercise time and exercise style.
Physical activity necessary for the body according to age: adults should perform aerobic activities and muscle strengthening activities. Most people today have a sedentary lifestyle, this is something that should be minimized, one of the techniques to stop doing is not to remain seated.
Under 5 years: physical activity should be encouraged from birth, particularly through didactic games and water activities in safe environments.
Preschool children who are able to walk without help should be physically active, every day for 180 minutes (3 hours) it is recommended to keep them in physical activity with age-appropriate exercises.
Children and adolescents (between 5-18 years): it is recommended that at this age a physical intensity of at least 60 minutes be used repeating several times a day, including those exercises that strengthen the muscles and bones, should be incorporated at least three days a week.
Adults (between 16-64 years): 150 minutes (two and a half hours) of moderate intensity activity should be added in exercises of 10 minutes or more. For example, 30 minutes at least 5 days a week.
Older adults (over 65 and older): Older adults who participate in any physical activity get some health benefits. Older adults should advisable to be active with physical activity every day, carrying a routine similar to that of adults.
Tips for choosing physical exercise
In general, everything that is good for the heart is ideal for the brain. Aerobic exercise is ideal for the body and the brain: it not only improves brain function, but also acts as a “first aid kit” on damaged brain cells.
The exercise in the morning before going to work helps prepare the body not being stressed by the day, but also produces increases retention of new information and improves response to complex situations.