All medical organizations agree on the same message: staying active and doing some type of physical activity regularly is one of the most effective prevention measures to maintain good cardiovascular health. In fact, regular exercise is related to a decrease of up to 35% in the risk of suffering from some heart or circulatory system pathology, and with a 22% lower chance of dying from some cardiovascular disease, the European Society of Cardiology points out. . This organization also agrees, like the World Health Organization (WHO), the American Hearth Association (AHA) or the Spanish Heart Foundation (FEC), that the ideal is to perform at least 150 to 300 minutes of aerobic activity. moderate intensity per week, between 75 and 150 minutes of high-intensity aerobic exercise or, even better, combine both types of sessions to stay in good shape and take advantage of the preventive potential of physical activity.
To this routine it is recommended to add some moderate to high intensity muscle strengthening activity (such as resistance or weights) and flexibility and elasticity at least two days a week. Among the main virtues of regular physical activity detailed by the WHO, the improvement of muscular and cardiorespiratory status stands out; improving bone and functional health; reducing the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast and colon cancer), and depression, as well as reducing the risk of falls and associated fractures or contributing to maintain a healthy body weight. The practice of exercise is also associated, the FEC points out, with other neuropsychiatric benefits, such as an improvement in night rest, mood, the ability to think clearly and cognitive performance, or even a reduction in the risk of suffer from dementia.
Medical associations also insist on the fact that it is not necessary to become an athlete from one day to the next, and that one cannot expect to go from a state of total sedentary lifestyle to comply with the recommendations of the associations without a transition period: for example On the one hand, with this attitude it is possible to become discouraged by not being able to achieve the set objectives, and on the other, the risk of suffering from injuries due to lack of training can be multiplied. The important thing, they point out, is to establish a consistent lifestyle, be aware of the need to stay active and gradually incorporate physical activity into your daily routine: a minute of exercise is better than nothing. To this end, the AHA recommends starting slowly and gradually increasing the time spent exercising, until reaching at least 30 minutes on all or most days of the week.
In addition, establishing a constant schedule will help this new habit become a routine, as will trying to choose fun and varied activities (that are not exhausting), going accompanied by family or friends or keeping track of the evolution of the activities. sessions as additional motivation. The ideal is to combine moderate and high intensity aerobic activities. Among those of moderate intensity are brisk walking (at least 4 km/h), water aerobics, dancing, tennis in pairs or cycling (less than 16 km/h). Hiking or backpacking, running, swimming, individual tennis, jumping rope, or cycling at speeds greater than 10 mph can be considered high-intensity aerobic activities.
In any case, it is recommended to consult with a specialist what type of activities are most convenient in each particular case, especially if you suffer from any previous pathology, and always try to dedicate about 10-15 minutes to warming up and between 5 and 10 to recovery.
