Diet and exercise

By Dr. Elisa Strona

Benefits of Exercise

As we all know the benefits of physical activity on our body are many: it reduces blood pressure, reduces bad blood cholesterol, increases good cholesterol, reduces triglycerides and visceral adipose tissue and, very importantly, increases muscle tone and consequently also the basal energy expenditure.

Constancy and regularity are the key words for obtaining benefits from physical activity. Three hours of activity concentrated on Sundays are less effective than the same hours spread over several days of the week. Another important factor is pleasure: our exercise must be fun, not stressful. And maybe even varied, to induce those who are easily bored to continue with the intent.

How to Reconcile Sports and Daily Commitments

The commitment to exercise regularly may seem incompatible with the rhythms and habits of many people. It is not easy to cut out time, but with determination one can succeed. The important thing is not to expect to carry out exercises outside of one's physical possibilities.

Surely the first step is to become aware of the importance of physical activity.

We can then identify three macro-categories:

1. for those with little time but good will: we need to implement small daily tricks to exercise almost unconsciously. It is all about identifying ways to increase the use of muscles. Small tricks could be for example: whenever you can take the bus instead of the car, or possibly go on foot. Let's always ask ourselves "But is it so far away that I can't walk?" If we really can't avoid using the car, we try to park it away from the place where we have to go, so we have to walk at least 5 minutes. Instead if we use public transport, we can get off one or two stops before ours. Needless to say, it would be better to take the stairs rather than use the elevator. And if we live on the tenth floor, well, we go with the elevator to the eighth. Making the steps is perhaps not a way to make the step ?!
2. for those who for a long time but little will: a method that can help overcome laziness could be to be followed by someone, such as a personal trainer, or doing physical activity with more motivated friends. Even having a dog can be a great incentive to go out for a walk!
3. for those who have little time and little will: they are the most difficult cases, and like every difficulty must be lived as a challenge. Let's try to "challenge" ourselves, perhaps by proposing to try physical activity for a limited period. Habits must be changed slowly. Especially the most entrenched ones.

Therefore, we find the exercise best suited to our abilities and needs, and we try to do it regularly and consistently.