Any exercise is a “medicine” that is consumed in moderation every day
Both amateur and professional athletes, as well as ordinary people, often have many doubts regarding exercise and any physical activity.
- What is the best time to exercise? – experts suggest a light half-hour walk after a meal. However, the best time is the time that best suits each person. Exercise daily. Make exercise and physical activity a medicine consumed in moderation for long-term health and happiness.
- The person has not been exercising for decades. Does that person need an “endurance (fitness) test” before starting regular exercise? A check and fitness test is needed if the person has been inactive for decades, gets out of breath easily, is included in the risk group for heart disease and intends to increase the intensity of the exercises on training. A person should consult with doctors, educated counselors (and other experts) about the type of exercise.
- How often should each person change the exercise routine? – experts claim that every body adapts to the routine within 12 weeks if the routine is always uniform, i.e. it does not change. It is best to change the exercise program every 3 months for better muscle response and for stronger motivation. If you walk and exercise on muscle-strengthening machines, for example, start using a bicycle and exercises with weights (after 3 months) or choose aquaaerobic exercises and exercises with weights.
- People with diabetes should know about the effect of exercise on the blood glucose level (due to hypoglycemia and hyperglycemia) – diabetics can easily notice changes after a few weeks if they regularly check their blood sugar (several times at different times during the day – in the morning after waking up and immediately after a meal. However, the best way to determine the effect of physical activity on the glucose level is certainly the HbA1c test (according to experts). The HbA1c test gives the average value of glucose in the blood over the past 2 to 3 months.
- Meals before exercise and every training session – large meals before exercise are not recommended (because they can cause stomach upset), but one apple or a glass of low-fat yogurt (this kind of food will give energy that is released more slowly and over a longer period of time). Water should be drunk before and during exercise/walking. But, avoid large amounts of fluids before exercise as they will slow you down.
- Exercise helps in losing weight – healthy changes in diet are still the best way to lose extra pounds – research shows. But with exercise, the necessary help to achieve this goal is achieved. Exercise acts as a preventive measure against the development of some chronic diseases and some forms of cancer, improves sleep quality, increases energy, relieves joint pain and contributes to a better mood and general satisfaction.
- But the good sides of exercise are definitely burning calories and more. The results of research conducted at the American National Institute for Weight Control show that people managed to keep their weight off because they performed some physical activity for 60 to 90 minutes every day.