The World Health Organization (WHO) defines health as a total state of well-being, physical, mental and social; and it does not only consist of the absence of illnesses or diseases.

Physical activity is an essential part of achieving general well-being. The WHO defines physical activity as any body movement produced by the skeletal muscles, with the consequent consumption of energy. This includes any daily activities such as working, playing and traveling, housework, and recreational activities.

According to WHO statistics, physical inactivity is one of the main mortality risk factors worldwide and is increasing in many countries, because it establishes one of the main risk factors for suffering from non-communicable diseases (NCDs), like cardiovascular disease, cancer and diabetes. People who do not do enough physical exercise have a mortality risk between 20% and 30% higher than those who are sufficiently active.

Physical benefits of exercise

Regular physical activity of moderate intensity (such as walking, cycling, or sports) has considerable health benefits. The benefits of physical activity at appropriate levels are shown below:

• It improves the muscular and cardiorespiratory state.
• Improves bone and functional health.
• Reduces the risk of hypertension, coronary heart disease, stroke, diabetes, different types of cancer (such as breast and colon cancer) and depression.
• Reduces the risk of falls and vertebral or hip fractures.
• It is essential for energy balance and weight control.

Mental benefits of exercise

Additionally, physical exercise contributes to a healthy mind. According to Dr. Paola Escobar, specialist in psychiatry and mental health and coordinator of the Institute of Neurosciences. Physical activity helps improve the quality of life in humans and promotes the growth of neurotransmitters to maintain and protect nerve cells, which promote learning and attention.

Performing physical exercises bring positive benefits for mental health such as:

• Eliminate mental fatigue, giving you relaxation.
• Increases the production of red blood cells, which helps oxygen flow in the brain.
• Improve your memory, creativity, and even the emotional part.
• It is an antidepressant.
• Strengthens the neurovascular package.
• Prevents aging.
• Helps to be resistant to Alzheimer’s disease.
• Protects you against brain injury.
• Serves as a treatment to eliminate mental health illnesses, such as: anxiety, depression, insomnia, stress, among others.

Apps to exercise at home

Currently, we are going through a time of great stress and anxiety due to the uncertainty generated by COVID-19. Physical exercise can be an effective tool to lessen the psychological effects and create healthy long-term practices.

Since we know that it is a little difficult to create an exercise routine from scratch, we mentioned some applications that you can use for your workouts.

Nike Training Club: you can choose the type of training you want and learn the step by step, with photos and videos. They have strength, resistance and tiered yoga exercises, you can work with or without equipment. Also, you can filter the workouts according to the area of ​​the body you want to work on (legs, arms, core and full body), this way, you can create weekly sequences of routines.

7 Minutes Workout: with this application you only need 7 minutes to carry out physical activity and you can do it wherever you are. It consists of a series of exercises to tone your entire body. It has voice to motivate you and images with explanations of how to do it correctly.

Daily Yoga:  the most famous yoga application. Combine soft music with yoga positions. It has different levels and duration according to your taste. Excellent for people seeking relaxation and working flexibility and endurance.

Caynax HIIT: This application offers high intensity workouts, which alternate exercises with recovery periods. The sessions generally last between 9 and 20 minutes in total. It is intended for people who already have a previous training, it is not recommended for people who are starting their physical condition.

We hope this information helps you create a regular exercise routine with the goal of staying physically and psychologically healthy for the long term. Take care!

Source: World Health Organization. Definition of Health and Physical Activity.

Institute of Neuroscience

Better with health