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The effects of physical activity on human health have been studied cross-sectionally and there is compelling scientific evidence that regular physical activity can help prevent 26 chronic diseases, including cancer. Appropriate exercises should also be performed on cancer patients shortly after surgery, which is especially important to maintain movement and recover more quickly. In order to educate the population about its ability to protect itself from cancer, the Social Welfare Department of the City of Riga offers a series of articles on the prevention of oncological diseases, advised this time by Agrita Spēlmane , fitness coach and nutrition specialist.
Strong muscle strength
Most likely, each of us has lived a period of his life, for some reason we have been more or less inactive, and even a small race to cope, for example, with a jump on a tram stop, represents a big challenge. The research concludes that the majority of cancer patients had significantly reduced their daily physical activity before diagnosis. Therefore, physical activity is recommended as one of the most important routine tasks to reduce the risk of developing cancer. They are also mandatory for people who have successfully cured cancer to prolong their lives as much as possible.
Breast cancer being the most common oncological disease in women of childbearing age, many studies have been conducted to show that regular physical activity significantly reduces the risk of developing bad cancer. For women who have moderate to moderate physical activity between three and five days a week, the relative risk of bad cancer decreases by 20 to 50% compared to non-active seniors. In addition, physically active women after diagnosis significantly improve their survival and quality of life compared to those who remain physically inactive.
Muscular strength also plays an important role: the stronger they are, the more energy they will have. This is especially important during the treatment, when the muscle strength is reduced by 30%, which complicates the recovery of the body.
How to start?
Remember the hours of training at the gym, which usually started with warm-ups – during which we move the small muscle group, the joints, the blood circulation becomes more intense, and we also understand how we are, how we are feel, etc. Then follow the selected physical activity, which must have the appropriate abilities. In order to understand, do not overdo it or, on the contrary, the load is not too small for your capacity, pay attention to the pulse – a moderate intensity load of 60 to 75% of the frequency advanced heart rate, while an intensive load of 75 to 85%. You can calculate the maximum heart rate or pulse during exercise, using the simple formula: pulse = 220 – age, for example 220 – 38 = 182.
In addition, pay close attention to subjective indicators – self-esteem, fatigue and delusions. After the workout, attention is paid to remission measures – muscle stretching, balance and coordination, as well as breathing exercises, but the heart rate returns to an initial pace to allow for a calm walk.
Physical activity will help to:
- Feel good In addition, when you do not want to exercise at all, you will go for a walk.
- Maintain a healthy body weight. As you know, during exercise, we consume calories.
- Improve the strength of the load, including the work of the heart muscle and microcirculation in the body. This helps the immune system, the metabolism and the digestive tract to function even more efficiently.
Be careful
Physical activity should not be tedious and unpleasant. The essential is to do it with pleasure, then there will be the expected result. Therefore, if you do not care about gym gymnastics, be aware that regular activities, such as hobbies, include physical training – walking, especially intensive, walking, cycling, dancing, boating , climb the stairs and much more. Any activity of this type regulates metabolic function, hormone levels, immune response and reduces systemic inflammatory processes in the body.
Charge dosage
In addition, physical activity does not need to exaggerate. Observe aerobic, cyclic or endurance loads: 300 minutes a week for moderate intensity charges or 150 minutes a week for intense charges. In turn, the duration of a charge is 20 to 30 minutes.
The article is prepared under the project of the Social Fund of the European Union n ° 9.2.4.2./16/I/021 "We are in good health in Riga – measures of health promotion and different and accessible disease prevention! " as part of the
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