How to take care of your ankles, especially after an injury.
WITH YOUR WORLD 20 December, 2019
The WHO is calling on all youth between ages 11 and 17 to increase their physical activity.
In a recent study conducted by researchers from the World Health Organization and published in the journal The Lancet Child & Adolescent Health, over 80% of school-age teens from 146 countries around the world do not meet the minimum recommended levels for physical activity a day. This is why it has become necessary to promote making exercise a habit in order to care for your current and future health.
But fostering awareness in children starts at home. Just as with sports, there are certain daily activities – that when they are appropriate for the physical resistance levels of each individual – use just as much or more energy and can be counted as time spent doing exercise. The MedlinePlus website recommends the following:
- Walk or bike to school
- Take your dog out for a walk
- Play in a body of water, such as in the pool of an apartment complex
- Go out dancing
- Do housework (sweeping, mopping or vacuuming the floors)
- Opt for video or computer games that involve moving your whole body
60 minutes of moderate physical activity a day is the recommended amount for teens.
Related article: Being there for the teenage years
Devices and applications can help you establish parameters and quantify activity progress in real time.
With a physical, older adults can establish workout routines that fit their conditions and needs.
WITH YOUR BODY 3 December, 2019
Contrary to what some women believe, doing physical activity when you are on your period has both physical and emotional benefits. Knowing what to do and at what stage is key.
In order to stay as healthy as possible, it is necessary to minimize your exposure to high levels of air pollution.
During aerobic activity, people tend to inhale more deeply and forcefully. Also, some people have a habit of breathing through their mouth which causes polluted air full of particles not only to travel through the nostrils and pharynx, but also the mouth area. As a consequence, health problems associated with air pollution increase, such as damage to airways, asthma, eye irritation, headaches, heart conditions, etc.
However, exercise continues to be key to having a healthy lifestyle, which is why the Mayo Clinic recommends taking measures that mitigate the effects of pollution without abandoning exercise completely. Some studies have shown that the long-term benefits of regular exercise outweigh the risks related to exposure to air pollution. So:
- Get informed on pollution levels: Most cities have organizations that implement warning systems to measure air quality. There are also websites that provide this information at a global level in real time. With this information on hand, it is easier to decide what days and what times it is best to go outside.
- Vary your routine with indoor exercises: Indoor dance classes, gyms, or covered courts are an option to stop exposing your lungs to air pollution every day.
- Reduce the intensity: When there is an air quality warning, reducing the duration of exercise is recommended, as well as exercising in the morning, since pollution worsens around midday or in the afternoon during rush hour.
Also read: An asthma-free airway
This practice contributes to emotional wellbeing and helps regulate your response to stress.
Muscle groups and bones do not work independently from each other in the body, which is why it is important to take care of them with low impact activities.
Children should do a maximum of one hour of exercise a day. It is important to know how to handle this exercise to prevent children from overdoing it. They should also choose their own favorite sport, not that of their parents.
Physical activity in young years contribute to body development and to acquire good habits since an early age.