Ten strategies to lead a healthy lifestyle

[Dark]

The benefits of physical activity can be obtained in many ways and there is no need to become an athlete or gym enthusiast, nor invest large sums of money in equipment, clothes or accessories.

The World Health Organization recommends that adults (18-64 years) perform at least 150 minutes a week of moderate intensity physical activity.

Here we share 10 strategies to start a more active and healthy lifestyle by performing at least 30 minutes of daily exercise:

1. Get active early: Start the day with 15 minutes of stretching and muscle strengthening exercises you can do at home such as sit-ups, squats and arm push-ups.

2. Decrease sitting time during the day: Do not sit down unless it is indispensable. For example, stand up every time you talk on the phone or cell phone in the office. Other activities of daily life can also be done standing up: meetings, drinking coffee, reading the press, waiting for a turn at the bank.

3. Replace the car, taxi, bus and buseta by your legs: Walking and riding a bicycle are increasingly signs of development and indicators of po[CENSORED]tion health promotion in the countries. The use of these means of transport allows you to enjoy daily and pleasant exercise while helping to reduce traffic stress, take care of your pocket, maintain a healthy weight, improve the mobility of the city and take care of the planet by decreasing carbon emissions.

4. Exercise at your workplace: Change the office routine and improve productivity at work by making meetings walking in the sector or in the nearest park. Take the stairs instead of the elevator, take active breaks and make use of the sports facilities or agreements with sports centers that your company offers.

5. Walking, walking and walking: Identify moments of your day where you can include a few steps more. For example, if transported by car, park away from the entrance. If you are transported by bus, get off a few blocks before your destination and walk. Gather with your friends in a park and have coffee walking.

6. Do you already have a dog ?: Several studies have shown that people who have dogs as a pet tend to be more physically active than people who do not have a dog at home.

7. Be sure to be friends with an active person: Physical activity is more pleasant if done in good company. Having a friend who shakes off laziness and reminds you of your goals at those times is always a great blessing!

8. Take care of a garden: If you like plants and flowers, creating and maintaining a garden will help you increase and maintain your weekly physical activity levels. Remember to use protection for your knees and do not perform force in the wrong position to avoid back pain in the back.

9. Dance like Latinos !: It is said that Latinos carry the dance - the movement - in the blood. If you are Latino you have no excuse and if you are not, you can always learn. Put two or three songs that you like and dance them! If you dance 30 minutes a day every day, you can get all the benefits of the exercise while you enjoy the music and the music you like the most.

10. Use technology to be more physically active !: Currently there is a wide variety of mobile applications, web platforms and video games that facilitate access to virtual trainers, training plans of different intensities and challenges or games that involve energy expenditure.