Getting Started with Exercise
Most of us are not completely inactive. We clean our house, wash our car, go shopping for the house, if we have a garden, we take care of gardening. This is all physical activity. When you want to do something outside of your job or home responsibilities, you need to change your routine physical activity to a more regular exercise program. You can follow the specific steps for this:
1. Choose an activity you like: otherwise you won't be able to continue it. Walking is one of the cheapest and practicable exercise programs. If walking isn't enough for you or you aren't happy then you can try another activity like cycling, swimming or joining health clubs.
2. Make physical activity your priority: Set a minimum of 30 minutes of moderate intensity physical activity a day as your goal. If your time is limited, divide your activity into 10-minute sessions during the day.
3. Make small changes over time: Gradually increase your activity level. Keep it easy and slow in the beginning, gradually increasing your stamina until you reach at least 30 minutes a day. Gradually increase your activity level to help prevent muscle aches and injuries.
There are some rules that need to be known if it is to be exercised within a certain program and without professional help;
- Those who have never exercised before should start with 10 minutes every other day and increase this to at least 30 minutes over time.
- Before the exercise, the muscles should be warmed up by stretching with soft and slow movements.
- Sudden movements and overload can cause sports injuries, especially in individuals who are not used to before.
- Unconscious excessive exercise is as harmful to health as inactivity.
- People with a known chronic disease should consult their physician before starting exercise programs.
It should be known that severe chest pain and shortness of breath that comes with exercise may be signs of heart disease. - Another important point to be considered is to choose environments where air pollution is not intense for outdoor sports.
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The best exercise for kids
- The best exercise is one that the child does regularly. It helps to find entertaining and rewarding activities.
- You can participate in all fun and safe activities: walking, football, skipping, jumping.
- It is important to choose the right sport for the child's age, body size and physical development.
Benefits of Physical Activity in Adolescents
Physical Activity:
- Improves mental health
- Increases self-confidence
- Decreases anxiety / depression
- Improves behavior, discipline and responsibilities
- To weight control
- Helps build and maintain healthy bone, muscle and joint structure
Tips for Families to Reduce Inactivity in Adolescents
- TV, cinema and video games: Should be reduced to less than 2 hours a day.
- Children should be allowed to do household chores.
- Walking should be preferred whenever possible and safe.
- School physical education and nutrition programs should be supported.
- Child participation in school sports games should be encouraged and supported.
- City recreation opportunities should be explored.
- Gifts with fitness content should be chosen (skating, skipping rope, cycling).
- Plans should be made with the family for vacation or outdoor activities.
Calculate Your Target Heart Rate
Maximum heart rate: Your heart's fastest beat during very intense exercise. It varies from person to person. Subtract your age from 220 to determine your maximum heart rate.
Target heart rate: The number of times your heart should beat per minute during exercise.
During moderate physical activity: The target heart rate should be between 50-70% of the maximum heart rate. For example: Target heart rate for a 50-year-old person with a maximum heart rate of 170 beats / minute (220-50):
- (50% level) 170x0.50 = 85 beats / minute
- (70% level) 170x0.70 = 119 beats / minute
- The target heart rate for this person during moderate intensity exercise should be 85-119 beats / minute.
During vigorous physical activity: The target heart rate should be between 70-85% of the maximum heart rate. For example: Target heart rate of a 35-year-old person with a maximum heart rate of 185 beats / minute (220-35)
- (70% level) 185x0.70 = 130 beats / minute
- (85% level) 185x0.85 = 157 beats / minute
- The target heart rate for this person during vigorous activity should be 130-157 beats / minute.
Aim for a target heart rate of 60% when starting an exercise. The target heart rate should be 75% for moderate exercise level and 85% for advanced level. To improve your physical fitness, you need to maintain your target heart rate for 20-30 minutes.
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