QUnte people declare “allergic to movement”? Many let themselves be totally won by laziness or grayness of mood. The isolation of the two Lockdown and the spread of smart working contributed further to sedentary lifestyle. The climatic alternation often plays against: the cold of winter or the heat of summer are excuses that contribute to perpetrating bad habits.
Movement is life. It doesn’t just say it theWHO, which recommends at least 20 ‘of daily physical activity Among the habits to be adopted to feel good. There are many cases study that reveal how physical activity is a decisive factor to preserve us healthy, as long as possible.
Pilates exercises: this is how they were born
The same Joseph Pilatescreator of the famous method, invented Counterology (the ancestor as well as the basis of the Pilates method) to take care of his poor health in a tisical person. During his imprisonment at the Man prison, during the First World War, he had the idea of using the springs of the beds to make the other political prisoners move, many of whom were injured and attached. It is from there that the great machines of the Pilates Studio originate, such as Reformer and Cadillacwhich still use the springs today, sometimes as assistance to exercise, sometimes as resistance and challenge. During Joseph’s detention period, he noticed how the mortality rate of prison prisoners had decreased. There are many similar episodes in the history of fitness.
Don’t move damn your body! The exercises to not give up
Moving improves the “physical” component of our well -being, stimulating blood and lymphatic circulation, protecting the body from cardiovascular diseases and from the effects of dyslipidemics, improving the respiratory systemincreasing the energy expenditure, keeping the Healthy skeletal muscle systemprotecting the joints and ensure their mobility. In this regard, it has been shown that Do not use our body damages joint healthlike his overdil.
Body exercises (and for the mind)
Moving helps to stimulate the mind, increasing the production of happiness hormones, such as serotonin and endorphins. It can be adjuvant and remedy to states of depression and anxiety. Physical activity opens the mind on the inner and external world. In many cases, it is concentration and dynamic meditation, which helps to see things from another perspective.
Is winning laziness possible? Here are the strategies that work
But how can we win laziness and convince us to experience well -being? Laziness is a vicious circle that only our will can stop.
First, we must get up from the sofa or office station and do it often, At least every 40 ‘.
Begins to move gradually, There are no great efforts or businesses: making stairs, walking, riding a bicycle are all possible activities, which also win bad weather. Choose a tempting destination It can help, as well as giving yourself some duration objectives: “Today I walk for 20 ‘” and then grow.
Use music That we like, as a soundtrack, can be a great incentive. Involve your family members and friends of the heart: in the company you make less effort.
Use small stretching sequences, Pilates and Yoga to remove the sense of rigidity. It can be a good start. Our body is already a resistance and knowing how to move freely is already a great goal.
The 10 effective exercises suitable for lazy people
Walk
Maintain a discreet aerobic capacity requires about 10,000 steps per day (around two hours of walking). Most people travel about half of this distance.
Even sedentary people can easily reach more than 5,000 steps a day, walking at least 20 minutes and making stairs instead of taking the elevator.
To walk more you can use different strategies, including Park the car farther from the entrance of the work or the supermarket, take the opportunity of the lunch break to go out and take a walk, avoid the motorized means as much as possible, using your legs to move.
Housework and gardening
Cleaning and tidying up home are a great way to keep active. Wash the floor, rake, pass the vacuum cleaner and sweep are all functional activities.
Giving wax to the car hood is beneficial for the upper body.
Painting walls and activities such as the renewal of premises and rooms are a truly expensive global exercise, depending on the extent of the project and all the loads that must be raised, pushing, dragging. Any physical work can be converted into an exercise.
Choose motivating activities
A training must not necessarily be an advanced group fitness session, which would probably make you feel even more lazy.
Running in the snow with your dog, doing a quiet swim or building a snowman with your children can contribute to the increase in general aerobic power.
Kayak, volleyball, surfing and trekking can be used in place of the classic cardio on Treati or outside.
There gamification It can be a not indifferent help. You should aim to make 10 push ups and 10 squats every day, even if they are not consecutive. To have the necessary motivation, you could transform this goal into a game, which you perform in free moments.
During one advertising break on TV, try to perform 10 push ups with correct technique. While waiting for the washing machine to finish its washing cycle, do 10 squats.
After a few weeks, you will know how to perform 10 push ups and 10 continuous squats, without pauses, as soon as you get up from the bed.
This is the most effective technique to slowly start and gradually develop the habit of exercising.
Getting up is already a good start
Every hour, stand for at least five minutes. Take a break and, instead of sitting and staying on the phone, take a walk. According to several studies, physical activity improves cognitive abilities. So if you are trying to conclude a deal at work, the best thing you can do is get up and move.
Try Tabata
With the tabata method, you can do an excellent cardio exercise in less than eight minutes. Any tabata training lasts on average from about four minutes about eight minutes. There are many types of tabata training programs accessible in the form of apps or as online streaming videos. The Tabata circuit consists of 8 stations consisting of 20 ‘of activities and 10’ of rest. Global exercises are used involving the whole body such as squats, detachments, lunges, folding … the beautiful thing of tabata is that you can perform it at home and it is easy to include in your daily routine. You could make a circuit before the morning shower or in a short break between one work call and another.
Take a pet
Are the exercises bore you? Having a pet could be the right path if you want to improve your health, with commitment and motivation.
Several studies have confirmed that pet owners have physical and mental health higher than those who do not have them, including lower blood pressure, a greater ability to cope with the negative experiences of life and reduced stress levels.
Having a dog can give you the push you need to go out, be active if you need motivation and move every day.
Dance
The thought of training makes many people shiver but there are many methods to stay healthy without feeling forced. If you find it difficult to encourage you to exercise regularly, consider transforming training into something fun, motivating and relaxing.
Dance is a fantastic method to get back in shape, burn calories, tone and strengthen the body. Even more significantly, unlike the gym, it offers a “pleasant” training that does not seem exercise but it is.
Bicycle
Going by bicycle is always an excellent alternative to move and have fun without getting too tired. Whether it’s going to work (if it is not too far) or to take a tour on the weekend, the bike allows you to enjoy the open air and adapts very well to those with problems with the hips or knees.
Staircase
Making stairs is a great way to make cardio and strengthen the buttocks. Try to stop taking the lift and use your legs to go up and down. At the end of the day, you will feel the benefits on a cardiovascular level and on the musculature of the lower limbs.
It is not enough, the fundamental thing is constancy!
Who is Paola Miretta
Paola Miretta, Personal Trainer, Yoga and Pilates Director
Paola Miretta is personal trainerYoga and Pilates Director and founder of Fitness boutiquebased in Piacenza and followed by a thick audience of students/s from all over the world on zoom. I have always loved movement, understood as physical and mental change. I associate sport to the figure of my father, who as a child brought me to the pool saying that the swimming would put me “appetite” and would have strengthened me. My first element, in fact, is water. Competitive swimming has characterized my adolescence.
I pass from swimming to the asphalt, always complicit my father, who gives me my first running shoes, a couple of white and yellow mizuno. I dedicate myself to the resistance race, at least until twenty years old. I discover the world of fitness during the functional recovery from an accident: first the weight room, then the collective courses.
I am passionate about musical fitness, the time of music, to sharing movement, joy and fun, things that I miss in individual training for resistance, in water and on the road. From here I start my path as fitness and personal trainer.
I woman © RESERVED REPRODUCTION