The greatest threat to our health and life is cardiovascular diseases, which arise from the interaction of risk factors such as high blood pressure, diabetes, elevated fats, smoking, stress, obesity, and insufficient physical activity. The latter risk factor belongs to the group of risk factors that we can (and must) change. The responsibility for this is on us. Although I'm talking about just one risk factor, you'll agree that every journey begins with the first step. Regular physical activity can only mean improvement, a path to a healthy and longer life!
In the last decade, we have witnessed a decrease in the mortality rate from cardiovascular diseases in all European countries (the most common cause of illness and death in Croatia). Besides the progress of medicine and the development of new drugs that have proven to reduce hospitalizations and mortality, the reason for this trend should be sought in various public health interventions that have influenced changes in the lifestyle of the European population to some extent.
With this goal in mind, May 10th was designated as International Physical Activity Day, or Move for Health Day, emphasizing once again the importance of regular physical activity as part of our daily lives. Physical activity is one of the pillars of our health. It must be a modern way of life! Unfortunately, today, what is considered modern is sedentary*. Technological advancement ties us to computers, mobile phones, laptops, office chairs, and living room sets. The bill for that is already due, but I advise opening a new account for a healthy life and making the first installment with daily exercise. This way, we will quickly accumulate funds for a healthier future!
The World Health Organization (WHO) defines physical activity as "any bodily movement produced by skeletal muscles that requires energy expenditure," noting that moderate and vigorous physical activity is important for improving health (regular physical activity, in particular, has repercussions on the prevention of cardiovascular and other chronic diseases).
Now that we have defined the significance of regular physical activity, the logical question arises, "how much physical activity makes us better?" Of course, the health benefits are most pronounced in those who are active throughout their lives, but it's never too late to start and do something good and quality for your health.
WHO recommends for adults a minimum of 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous aerobic physical activity PER WEEK or an equivalent combination of moderate and vigorous activity. I emphasize that for even better results, it is important to perform strengthening exercises for all muscle groups at least moderately twice a week. Perhaps an even better piece of advice is to be active whenever possible (walk to work, stretch during breaks, replace a few tram stops with a walk, use stairs instead of an elevator, start biking, or scootering...). For those over 65 and individuals with chronic illnesses, in addition to the above, various multi-component exercises for mobility, strength, balance, and stability are recommended to improve functional abilities and prevent falls. Engaging in various forms of physical activity (group exercises with an instructor, Nordic walking, running, hiking, swimming) and increasing overall activity levels is a way in which everyone can contribute to their well-being. Anyone starting to exercise can choose a training system that suits them. The goal is to progress in abilities, prevent injuries, correct posture, improve mental health, meaning better sleep at night, more energy during the day, maintain body weight, and feel good.
A few simple exercises that you can do right now to awaken your circulation and refresh yourself can be seen in the pictures at the end of the text. Let's set the wheels of our health in motion with regular physical activity!
