Alert: we do not do enough physical activity and it affects our health

50% of the world's population does not perform the recommended physical activity to obtain benefits for your health. This particularly concerns children and adolescents, of whom the sedentary lifestyle is about 60% and 70%. The numbers are alarming as they confirm that the sedentary lifestyle is now an epidemic worldwide and one of the major risk factors for developing cardiovascular disease, diabetes and certain types of cancer. . TheThe World Health Organization says that in the world, one in four adults and over 80% of the adolescent population do not have a sufficient level of physical activity.

In addition, according to WHO, physical inactivitys the fourth risk factor in terms of overall mortality (6% of registered deaths). Physical inactivity is considered to be the leading cause of 21% to 25% of bad and colon cancers, 27% of diabetes cases and about 30% of the burden of ischemic heart disease.

In our country, the 2013 National Risk Factor Survey found that almost 55% of the population did not practice the minimum recommended physical activity. This year, the latest updated data on the current situation in our country will be published.

But Most disturbing is that physical inactivity mainly affects children and adolescents, among whom the sedentary lifestyle reaches about 60% and 70%. This entails a higher risk of developing diseases at an early age and even dramatically increases the rate of childhood obesity that already has repercussions in countries like ours.

It is estimated that by 2025 there will be 70 million overweight children worldwide, which is why recommends that they engage in any type of physical activity (recreational, sport or recreational) for at least 60 minutes a day, which is a very important measure because, at this stage, habits are consolidated and will therefore be decisive for reducing risk throughout life.

Every April 6th, World Physical Activity Day is celebrated to encourage exercise, always in a safe way, because staying in motion is vital – not only aesthetically but also biologically. – but we must do it by taking certain precautions. Physical activity is any body movement produced by skeletal muscles requiring an expenditure of energy.

And what happens to adults? One in four is not doing enough physical activity. Virginia Busnelli (MN 110351), nutrition specialist and director of CRENYF's Center for Endocrinology and Nutrition, explains that "sedentary lifestyle is one of the major risk factors for noncommunicable diseases, such as as cardiovascular disease, cancer, overweight, obesity and diabetes, becoming one of the leading risk factors for mortality in the world ".

Among the benefits of including physical activity in the daily routine, the specialist points out that: helps to maintain lost muscle mbad with age; obtain weight loss if it is badociated with an adequate diet; increases HDL cholesterol (good cholesterol) and lowers LDL cholesterol (bad) and triglycerides; it helps to preserve mental functions (comprehension, memory, concentration); improves cardiorespiratory and muscular function, bone health, increases flexibility of the joints, helps maintain balance and coordination; optimizes blood pressure values, prolongs life and improves the quality of years to live.

Also pthe development of diseases such as diabetes mellitus, hypertension, dyslipidemia, obesity, cardio-cerebrovascular diseases, osteoporosis, colon and bad cancer; reduces stress and improves mood. "For all these benefits, it is that before proceeding to a medical consultation, which gives the possibility to do physical exercise, encourage the population to develop a physical activity plan adapted to the each person's needs, but it is primarily about flexibility in the lifestyle of each individual, managing to bring about a gradual, gradual and lasting change over time, as it has been shown that exercise routines that radically alter the patient's life is not easy to apply.to comply initially without a gradual implementation of the activity, "says the specialist.

On the other hand, it is shown that leading an active lifestyle reduces risk of cardiovascular events by 20% and therefore greatly increases life expectancy. Even this advantage is more important (reduces by 30% the number of cardiovascular complications), while we do more physical activity.

According to Dr. Gonzalo Díaz Babio, cardiologist (MN 129,388), a member of the Argentine Cardiological Foundation: "Currently, the recommendations explain that at least 30 minutes of physical activity should be performed 5 to 7 times a week. sports activity, but it also includes walking to work or to the supermarket, cycling, dancing, climbing the stairs, etc. Do not forget that in addition to aerobics, bodybuilding is a recommendation sometimes forgotten and that it should be included 1 or 2 times a week.This behavior improves our metabolic profile (blood sugar, cholesterol, blood pressure, weight, etc.) and thus also reduces the risk of heart attack and of stroke.

At this point, it is important to note that the term "physical activity" includes not only planned exercises, such as swimming, cycling, tennis, etc., but also a wide variety of activities and movements including: daily activities, such as walking, dancing, going up and down stairs, housework, gardening, etc. This means that for all those who have not yet succeeded in setting up a daily exercise routine, they can start gradually, doing activities that appeal to them and adding activities to their lives.

"The idea is to take advantage of an activity involving the movement in its different forms, adapting it to our features and making it sustainable, once this step is over, we will move to the stage of Addition of a planned exercise, "concludes Mr Busnelli.

THE IMPORTANCE OF THE CONTROL BEFORE. According to Dr. Carlos Reguera, cardiologist and head of the field of preventive medicine at INEBA, "it is always good to badess the physical condition of the patient before doing physical activity without increasing the risks.

And for that, you must follow different steps. "For starters, it is important to conduct a cardiological consultation that includes a patient badessment, an interview, and a physical examination. "We must take into account family history of heart disease and sudden death, personal cardiac history and exercise-related symptoms, including syncope, chest pain and palpitations. The physical examination includes measurement of blood pressure, pulse palpation and dynamic auscultation, among others ", explains the specialist.

After this consultation, the studies are vital. The electrocardiogram and the resistance test are fundamental and first-rate studies consisting of subjecting the patient to an effort to evaluate the cardiovascular response. "In case of discovery of doubtful or pathological findings, it will be possible to move forward with additional studies such as echocardiography, Holter radiography or cardiac resonance, to name just a few." some, "says Reguera.

AT THE FAIR MEASURES WITHOUT EXAGERING. "Physical activity" should not be confused with "exercise". It is a variety of planned, structured, repetitive physical activities for the purpose of improving or maintaining one or more components of physical fitness. This includes exercises, but also other body movements that are performed as part of play, work, active transportation, domestic chores and leisure activities.

How much physical activity is recommended?

For children and adolescents from 5 to 17 years old: practice at least 60 minutes of moderate or intense physical activity daily. Times longer than 60 minutes of physical activity are even more beneficial to health: they must include activities that strengthen muscles and bones, at least three times a week.

For adults 18 to 64 years old: practice at least 150 minutes a week of moderate physical activity, or at least 75 minutes a week of intense physical activity or an equivalent combination of moderate and intense activity. To achieve better health benefits, adults must achieve 300 minutes of moderate physical activity per week or the equivalent.. It is advisable to practice muscle building activities two or more days a week, so that large muscle groups are exercised. For adults 65 years and older: Practice at least 150 minutes a week of moderate physical activity, or at least 75 minutes a week of intense physical activity, or an equivalent combination of moderate and moderate activities. intense.

To get better health benefits, these people must achieve 300 minutes of moderate physical activity per week, or the equivalent. People with mobility problems should exercise to improve their balance and avoid falls at least 3 days a week. It is advisable to practice muscle building activities two or more days a week, so that large muscle groups are exercised. The intensity with which different forms of physical activity are practiced varies among people. In order to promote cardiorespiratory health, all activities must be carried out for periods of at least 10 minutes.

"Theregular physical activity of moderate intensity – how to walk, ride a bike or sport – has significant health benefits. At all ages, the benefits of physical activity neutralize potential damage caused, for example, by accidents. Better to do physical activity than to do nothing. By becoming more active throughout the day in a relatively simple way, we can easily achieve the recommended levels of physical activity" Reguera concludes.