Contents:
- Medical Video: Sport psychology - inside the mind of champion athletes: Martin Hagger at TEDxPerth
- What is the difference between physical activity and exercise?
- What is a sports pyramid?
- LEVEL 1
- LEVEL 2
- LEVEL 3
Medical Video: Sport psychology - inside the mind of champion athletes: Martin Hagger at TEDxPerth
In this modern age, the demands of work make our activities more crowded. Technology makes it easy for us to carry out daily activities, but at the same time makes us less active, without realizing it. According to WHO, the main risk factors for increasing the number of non-communicable diseases (diabetes mellitus, hypertension, stroke, obesity) are unhealthy eating patterns and poor lifestyles. These bad lifestyles include physical inactivity, smoking, stress, dirty environments, air pollution and water contamination.
Overall, the habit of lack of physical activity causes 1.9 million deaths globally, because it accounts for 10-16% of cases of breast cancer, colon cancer, and rectal cancer, and causes 22% of ischemic heart disease. A study noted, the risk of getting heart disease increased by 1.5 times in people who were lazy to do physical activity and exercise. In fact, prevention and control of various diseases above is very easy and inexpensive, namely by inviting the body to always move actively, both in the form of physical activity and sports.
What is the difference between physical activity and exercise?
Physical activity is any body movement produced by muscles, as an energy / energy expenditure. Usually expressed as kilo-calories. Included in physical activities are walking, running, climbing stairs and daily activities such as sweeping, washing and cleaning the house. Lifestyle is like always riding an elevator, drive thru, delivery order, sitting for hours in front of a computer is a lifestyle that is not good, considering these activities do not require a lot of energy and muscle movement. Physical activity has several degrees, namely mild, moderate and severe degrees, depending on the energy released to carry out the activity.
While exercise is a structured and planned physical activity. This activity consists of repetition of gestures carried out to maintain one or more components of physical fitness, whether it is to train heart-lung endurance, muscle strength, muscle endurance, muscle flexibility and even build the desired body shape.
So, physical activity and exercise are different, but both must be done to maintain a healthy body. Generally health improvement can be achieved through at least 30 minutes of physical activity every day. However, WHO recommends in a healthy combination that is a sports pyramid consisting of 3 complete levels that are easier to understand.
What is a sports pyramid?
The sports pyramid is a recommendation for increased gestures, which combines physical activity and exercise. This pyramid helps us to remember and practice it in everyday life. This pyramid also presents activities that need to be restricted so that body fitness is maintained.
LEVEL 1
Level 1 is daily physical activity, the basis of physical fitness. The body must be trained to move, so try to actively move at least 30 minutes every day. Activities can be carried out continuously or in combination with each activity, at least 10 minutes. What can you do at this level?
- When in an office or shop, use stairs instead of an escalator or elevator. Climbing or descending stairs includes moderate activities that are able to cut calories without us noticing.
- Limit the use of motorized vehicles.
- Walk to get to a place not too far away.
- Gardening in leisure time or on weekends.
- Park the vehicle in a more remote place so you can make extra steps every day.
LEVEL 2
Level 2 consists of aerobic exercise and recreational sports. For this level, you need to do it 3-5 times per week provided that:
- Aerobic exercise → 20 minutes each time. The recommended duration is 20-60 minutes. Forms of activities include brisk walking, jogging, jumping rope, cycling, swimming
- Recreational sports → 30 minutes / time. Examples are soccer, futsal, basketball, tennis, martial arts, and aerobics. Don't forget to always warm up and cool down. Follow the rules and equipment that are safe for the sport you choose.
LEVEL 3
At this level, the activities you do start to be a little heavy and require more energy. However, those of you who have passed level 1 and 2 correctly will not feel burdened, because your body has adapted enough. At this level, you only need to do it 2-3 times per week provided that:
- Flexibility exercises → You can do it streching simple or yoga. Do the movements for 1 minute. Repeat the 3 sets. Don't forget to warm up before doing this exercise. Hold each stretch at 1 stretch point and do not force it to stretch at the painful point.
- Strength training and endurance → lifting weights, sit ups, push ups. Simply put, you can take advantage of a large-sized bottled water filled with full water if you don't have a barbell. Do 8-12 repetitions of 3 sets. Don't forget to give a break of at least 1 day between training days.
Well, that's the 3 levels of sports you need to know. At the top of the pyramid, limit the activities that make youstuck in one position, for example watching TV, playing games, or online for hours at the computer and sitting for more than 30 minutes.
For better results, you also have to plan daily activities and set reasonable targets. Find activities that you like, and don't be afraid to do new activities if you get bored. Happy moving and healthy life!
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