World Day of Physical Activity: Its Benefits and Important Aspects of Nutrition

World Physical Activity Day is celebrated today, April 6th, with the aim of inviting the entire population to think about the need to be more active and to reduce the way in which they work. of sedentary life, which causes many health problems. For this year, the theme selected from the Physical Activity Network of the Americas (RAFA-PANA) is "Active life, long life"

The World Health Organization recommends at least 30 minutes of moderate physical activity during the day, add 10,000 steps a day, divide and reduce the maximum session time by including "active breaks", that is, ie periods of 10 minutes doing elongations, movements with the arms and legs, walking or moving within the limits of work, especially at the office.

It is well known that regular physical activity has many health benefits in general that stand out:

• It promotes weight loss with an adequate diet.
• Helps maintain a healthy weight
• Contributes to the prevention of overweight and obesity in children and adults
• Improves lipid profile by lowering triglyceride concentrations, LDL-c (called "bad" cholesterol) and increasing HDL-c ("good") cholesterol.
• It improves the sensitivity to insulin, glucose metabolism and metabolic control of diabetics. It is therefore essential that these patients have a plan of physical activity always controlled by their doctor, their diabetologist, their nutritionist, their cardiologist, and so on.
• Prevents cardiovascular diseases such as stroke, heart attacks, arrhythmias, among others.
• Contributes to bone health since it maintains the integrity of bone density
• Improves the control of blood pressure in hypertensive subjects.
• It has positive psychological effects: increases self-esteem, decreases anxiety and depression.
• Reduces the risk of asymptomatic biliary disease (gallstones).
• Decreases the deposition of abdominal fat, which increases the risk of suffering from metabolic diseases (diabetes, changes in cholesterol levels, hypertension)
• Improves respiratory capacity

The type of physical activity depends on each person's tastes and abilities. It should also be noted that, before starting a physical activity plan, a medical checkup should be carried out with the necessary studies to benefit the fitness and avoid, complication or accident, as well as, consult professionals from the clinic. 39, physical activity and / or sport.

Some aspects to take into account regarding food when we practice a physical activity:

Consume carbohydratesthey are the main fuel for the functions of the body and, more importantly, physical activities for which it is essential to consume them properly. We can incorporate it mainly by eating vegetables and fruits (4 to 5 servings a day), whole grains (3 to 4 servings a day) and legumes (1 to 3 times a week would be recommended). If we are going to do moderate or intense physical activity, we can opt for a snack before exercise (one hour before), such as oatmeal biscuits or integral with yogurt, fruit smoothies with milk and bread, ham and cheese and fruit juices, among others.

Consume protein from food: It is important to know that physical activity does not increase in any particular way the need for protein because they are needed in normal amounts. We should consume good quality protein in lean meats (1 to 2 servings a day), eggs (1 a day) and low fat dairy products (milk, yogurts and cheeses, 2 to 3 servings per day). day). For those who do not consume products of animal origin, we find mainly proteins in cereals and legumes.

Eat healthy fats: choose vegetable-based fats, such as sunflower, ole, canola, soy, grape, etc., rich in oleic acid. season; or nuts (1 serving – 1/2 cup a day on average), seeds, avocado, olives.

Correct hydration: before, during and after physical activity. It should be administered primarily by water and, in case of intense physical activity, by an isotonic drink containing minerals and glucose.

License Romina Krauss – Nutritionist

M.P. No. 147