On this page you can find:
- Tips & basic advices
- Example of physical activities
- Scientific sources
Tips & basic advices
✅ Read some examples for moving more throughout the day:
– During waiting time do not seat, but walk (when you have to wait, walk);
– Park your car far away;
– Dog walks ( get a pet or do dog sitting);
– Listen to music while you walk (rhythm);
– Forget about the elevator and take the stairs.
✅ Your sport must be pleasant and give you happiness 😃. Your body activity should not be an imposition 😓 but a pleasure. Choose the physical activity that makes you feel satisfied, that you like, that you do without to much emotional efforts;
✅ start with a daily aerobics activity, step-by step, starting with 15’ up to 1h. The best choice is 30′ a day. Examples of aerobic activities are: walking, swimming, rebounding, cycling, but also a simply gardening;
✅ it must be daily and, if not possibile, not less then 45’, 3 times per week. But never let more than 48 hours elapse between training sessions. Little but often it is better than much but rarely;
✅ it should be as interval training, introducing steps of intense effort into light training (e.g. 1’ of intense effort each 5’ aerobic training);
✅ Introduce an anaerobic exercise (of effort) every 2-3 day, starting with 10’ up to 75’, once you become an expert. In general the anaerobic exercise should be done with a minimum of 20 repetitions. Begin with 1 set of 20 repetition, then go up to 2-3 sets per exercise;
✅ According to circadian rhythms, the best time to get some exercise is in the afternoon (2.30-5 pm).
✅ Walking according to age, 45′ for adult and 30′ for elderly. But also depending on your physical condition, in this case you should be followed by a specialist (for example a physiotherapist).
Train each muscle groups per week. The muscle groupe are:
- Lower limbs (legs);
- Middle section (trunk etc.);
- Upper body (shoulders etc.);
- Upper limbs (arms).
It is always better to prefer a lower weight for a longer time instead of a higher weight for a shorter time. For example with weights/elastic bands: 2 sets of 20 repetitions. Slowly, controlled, movement, never with a tight joint and with 2′ recovery at the end of all series.
✅ choose a low impact activity on joints and ligaments
✅ if necessary consult a qualified physiotherapist in your area
✅ listen to your body (pain indicates an imbalance in your posture)
✅ always warmup before and stretch after each training
✅ spend more time in the open air, in nature, if it is not always possible, open the windows
✅ choose group activities, e.g. nordic walking with friends, for a sense of inclusion
✅ respect correct ergonomics in all activities at home and at work
✅ with continuity in practice, the activities become automated and have a greater psychological benefit
⛔️ avoid muscular pains
⛔️ avoid sedentary lifestyle
⛔️ avoid DIY (Do It Yourself)
Example of physical activities
I promote the mini trampoline, only if you feel confort with this activity, simply walking in the nature (forest bathing) or Nordic Walking, but there are so many other sports with reduced intensity, such as gardening. Here some benefits:
- improvement of cardiovascular and lymphatic function, purifying the body, the toxins are eliminated
- decrease in blood pressure
- increase microcirculation, promoting oxygenation
- better use of sugar in foods e.g. carbohydrates or fruit (eat no added sugars)
- regulation of appetite by activating the metabolism
- improvement of sleep quality
- improvement of mood tone
- regeneration of cells
- creation of new connections between nerve cells
- better posture
A recent study has shown that people who spend a lot of time sitting at their desk can find relief from the negative effects of sedentary lifestyle by standing up to take a walk of at least two minutes every hour (link of the study)
Other scientific sources are indicated in the book of dr. Berrino, Lumera, Mariani, ventuno giorni per rinascere, 2018.
Mome information on David Mariani are described at this link or on Facebook.
Orther scientific sources:
- Effects of Exercise on Body Composition and Functional Capacity of the Elderly (Evans WJ. 1995 Journal of Gerontology 50A:147);
- Physical activity/exercise and type 2 diabetes: a consensus statement from the American Diabetes Association. (Sigal RJ et al., 2006 Diabetes Care. 29:1433);
- Exercise for preventing and treating osteoporosis in postmenopausal women (Howe TE et al., 2011 Cochrane Database Syst Rev. 7:CD000333);
- Strength and Aerobic Training Attenuate Muscle Wasting and Improve Resistance to the Development of Disability With Aging (Tseng BS et al., 1995 Journal of Gerontology 50A:113);
- Physical fitness and activity as separate heart disease risk factors: a meta-analysis (Blair SN & Jackson AS. 2001 Med Sci Sports Exerc. 33:762);
- Calorie restriction or exercise: effects on coronary heart disease risk factors. A randomized, controlled trial (Fontana L et al., 2007 Am J Physiol Endocrinol Metab. 293:E197);
- Effects of 12 months of intense exercise training on ischemic ST-segment depression in patients with coronary artery disease (Ehsani AA et al., 1981 Circulation 64:1116);
- An active lifestyle for cancer prevention (Yang L &Colditz GA. 2014 J Natl Cancer Inst. 106: dju135);
- Regulation of mitochondrial biogenesis and GLUT4 expression by exercise (Holloszy JO. 2011 Compr Physiol. 1:921);
- Waging war on modern chronic diseases: primary prevention through exercise biology (Frank W. Booth et al 2000, Journal of Applied Physiology, https://doi.org/10.1152/jappl.2000.88.2.774);
⚠️ Avoid Do It Yourself (DIY) and consult a physiotherapist.
Disclaimer: This text is only for illustration purposes and does not replace your doctor’s opinion. It is not intended to provide medical advice, diagnosis or treatment. Absolutely avoid DIY (do-it-yourself) and get medical attention.
First edition 09.09.2019
Last update 16.12.2021