Levels of physical activity

To avoid obesity, heart disease, and other life-limiting conditions, the following is recommended:

  • adults should do physical activity at least 30 minutes, 5 days a week, and the load should be of moderate intensity;
  • not necessarily all 30 minutes at a time. Your half hour can consist of three ten-minute or two fifteen-minute workouts;
  •  your physical activity may consist of a “lifestyle” (in other words, a walk to work, shopping or with a dog) or structured exercises, as well as combinations thereof;
  • people who suffer from obesity to a certain extent or who have to manage their weight due to their health condition need at least 45-60 minutes of exercise, five times a week;
  • to improve the condition of the bones requires high physical activity;
  • elderly people to maintain mobility should pay attention to the daily physical activity.

Security measures. In order to avoid injuries during exercise, the following is necessary:

  • start gradually. If you have not had physical exertion for a long time, then start with the simplest walks within a few minutes;
  • If you have a health problem, you should consult your doctor before classes. He will tell you which exercises are useful and what should be discarded;
  • Exercise requires a lot of energy. Therefore, food should be healthy, balanced, containing sufficient amounts of carbohydrates, proteins, fats, vitamins and minerals. If necessary, consult a nutritionist;
  • you can not exercise immediately after a meal. It should take at least an hour to an hour and a half;
  • during exercise, the body heats up and the main method of cooling it is sweating, that is, we lose fluid. On average, depending on the intensity, for each hour of training we lose up to one liter of fluid. It needs replenishment. Therefore, try to drink about 300 ml of water 15 minutes before the workout and about 150 ml more every 15 minutes. With moderate physical exertion, you can replenish the fluid every 30 minutes;
  • before training it is necessary to warm up.

The main causes of injuries. Risk factors that lead to injuries are usually classified as external (outside the body) and internal.

Typical external factors are:

  • excessive stress on the body. The effect of training on your muscles and joints depends on how long and hard you train. Build your training program in such a way as to avoid injury;
  • wrong technique of doing exercises. Frequently repeated wrong actions can lead to excessive stress on the fabric and subsequent damage to it;
  • poorly chosen clothing or shoes can also cause injury;
  • training started without warming up and warming up the muscles.

Internal risk factors include the shape and structure of the large joints of your body, various diseases.

Other risk factors for injury include:

  • excess weight, which increases the load on the muscles, joints, tendons and ligaments;
  • weak muscles;
  • limited body flexibility;
  • diseases of the skeletal system, etc.

What to do when getting injured?

It is obvious that such serious injuries as a fracture or rupture of ligaments require immediate medical attention. However, most injuries are not so dramatic, you just need to limit activity and rest.

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