2° body health

Physical activity

➡️ it must be pleasant, give you happiness 😃, and not be a duty 😓. Choose the physical activity that makes you feel satisfied, that you like, that you do without effort;

➡️ 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.

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.

Do&don’t…

✅ choose a low impact activity on joints and ligaments

✅ always 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

✅ 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

Some benefits are…

– 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

– 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

At work…

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. Source: https://cjasn.asnjournals.org/content/clinjasn/10/7/1145.full.pdf

Other scientific sources are indicated in the book “ 21 giorni per rinascere”, Berrino, Lumera, Mariani (2018),https://www.amazon.it/Ventuno-giorni-rinascere-percorso-ringiovanisce/dp/8804685034

Mome information on David Mariani are described at this link or on Facebook: http://www.healthyhabits.it/david-mariani/

⚠️ Avoid DIY (Do It Yourself). If necessary, consult a physiotherapist

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);
    • https://health.gov/moveyourway/

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.

Last update 30.09.2019