Changing the elevator up the stairs can improve your heart health. In addition, it helps you lower your cholesterol, while strengthening your bones and increasing your muscle tone. Do you know the benefits of practicing different exercises every day? Whether for work, family or even personal reasons, it is common for us to lead a sedentary life. Most people do not practice any kind of physical activity. You may not notice it right now, but in the long term our body will suffer various problems that will affect your quality of life. How about we start introducing three simple exercises? 3 exercises against sedentary lifestyle Obesity, heart problems, cholesterol ... There are many diseases that can be alleviated by introducing elementary exercises that will help us to improve our health. Sometimes it takes 30 minutes a day to get it. But yes, we must be constant. You dare? Remember that a requirement to be firm in relation to exercise is not to practice alone. So, what if you encourage a friend or family member to accompany you? Of the three exercises presented, choose those that are easier for you to do, and you can even combine them and alternate them by days. The essential thing is that you do it every day and take it as a habit in your life. Your health will thank you. 1. The benefits of going up and down stairs Photo by Nathan Cowley It may surprise you, but it is. Up and down stairs an excellent way to improve the health of our heart. Also to strengthen the muscles of the legs, consume calories and obtain adequate cardiovascular conditioning. In only half an hour we can lose 342 calories. Dr. Roy Shephard of the University of Toronto (Canada) states the following: Only by climbing steps of twenty centimeters at a rate of twenty per minute can you obtain incredible benefits for our health. And this is, without a doubt, one of the best exercises we can do. Benefits Reduction of cholesterol and blood pressure, thus reducing the risk of heart disease. Greater muscle strength in the legs and greater cardiopulmonary resistance. Burning calories Strengthening our bones Improvement of circulation and muscle tone. How to do it? At home, in shopping centers or even in our work. Between 20 and 25 minutes every day. If you get tired, take a slower pace breathing deeply. Climb up step by step with your back straight and try not to move forward. Control the work of your legs and the flexion of the feet. If you have a knee prosthesis or a leg injury, do it very slowly. And if you have had any type of heart problem, consult your doctor before performing this exercise on a daily basis. 2.Benefits of riding a bicycle This is another of the most beneficial and recommended exercises. If you have a bicycle and you have the opportunity to find a good space to travel around without risks, do not hesitate. Moreover, if it is possible to replace your car with a bicycle to work, better than better. Pedaling on a daily basis can bring us great health benefits. Just do it every day for 30 or 35 minutes. And, if it is in company, it will be more pleasant. Reduces the risk of heart attack by 50%. Prevents back pain and protects the joints. The movement of the pedal stimulates the muscles of the dorsal vertebrae and strengthens the lumbar area, thus preventing the appearance of herniated discs. The joints of the knees also find improvement before these cyclic movements, helping also to protect the strength of our cartilages. Improve our immune system. When we ride a bike and perform these elementary exercises in our body, we mobilize the phagocytes. These cells are devourers of bacteria in the human body and eliminate all kinds of toxins. 3.Benefits of walking daily To find the right benefits in this simple exercise, you must do it daily. Also, you must walk at a rapid pace for half an hour. It is not about running at all, but taking a light step. The goal is for our body and our heart to maintain an optimal level of functioning during this brief time. Strengthens the heart, prevents heart disease and reduces cholesterol. We control our weight. If little by little we accelerate our pace we will increase our muscle mass, our metabolism will rise and we will burn more fats. We prevent dementia and strokes. We prevent osteoporosis. We stimulate the bones and strengthen them, also improving the effectiveness of our joints. Toning glutes and abdominals. For this we have to pay attention to our position while we walk. Try to do it upright and in a comfortable position, do not lean forward. We increase the levels of vitamin D. When walking in the light of day we will obtain this vitamin essential for the health of the bones and the immune system. We increase energy and well-being. If we walk for half an hour a day in the company of our partner or a friend, it will be much more beneficial and less burdensome. By walking daily we can reduce stress and anxiety. Breathing outdoors and disconnect from our obligations for a moment is undoubtedly the best vitamin we can get. How about we start today?
