In addition to avoiding smoking and limiting alcohol consumption, a healthy diet and physical activity are the most effective elements in preventing the onset of numerous diseases. These include heart disease, stroke, diabetes, lung or bone disease and even various forms of cancer. Practicing any type of physical activity is better than not doing it at all, and the advantages are all the greater the more you manage to prolong the habit of moving over time.
The World Health Organization has developed specific guidelines, specific to age and individual characteristics, to help preserve the overall state of health. So here’s how much physical activity you really need to do. For adults between 18 and 64, it is recommended to do at least 150-300 minutes of moderate physical activity per week. It would then also be necessary to include muscle strengthening activities, at least twice a week.
It is also recommended to reduce sedentary behaviors as much as possible. For the elderly, over the age of 65, it is necessary to continue to carry out moderate physical activity for at least 150-300 minutes a week. Multi-component physical activity is recommended. This consists of a combination of aerobic activity, strengthening and balance training. The right frequency would be at least 3 times a week. For children and adolescents, the situation changes. In fact, they should have at least 60 minutes of moderate or intense physical activity a day. Again, it is important to limit the amount of time spent sedentary, especially in front of a screen such as a TV, computer or smartphone.
Here is how much physical activity you should really do and the exercises to do at home, useful for losing weight on the stomach and hips
Once you understand how much you should train, it’s time to try and figure out how. The belly and hips are the most annoying points to deflate and tone, but there are some useful bodyweight exercises that can also be done at home.
Unfortunately, it will not be easy, this is good to know: you must necessarily perform high or medium intensity cardio aerobic exercises. In addition, the timeless and much hated abs. First you can do the classic jumping jacks, at a good pace. Running on the spot for a few minutes, gradually increasing the pace until you perform hops on the spot, is of great use. Then there is another great classic, the mountain climber. Also very useful for lower abdominals. Then the bycicle crunch, for the lateral ones: it burns the fat of the hips very quickly. Finally, the Russian twist, which bodyweight is very effective but reaches the top if you hold a weight like a bottle of water in your hands.
Deepening
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