¿Cómo podemos luchar contra el sedentarismo?

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Para llevar una vida plena lo más lejos posible de los problemas de salud es necesario tener una buena dieta, mantener el estrés bajo control y combatir el sedentarismo. Sin embargo, cumplir con estos estándares básicos no siempre es una tarea fácil.

¿Qué es un estilo de vida sedentario?

Una persona sedentaria, según los parámetros establecidos por la Organización Mundial de la Salud, es aquella que no alcanza el tiempo mínimo de actividad física recomendado diariamente. Esta cantidad es igual a 30 minutos, no necesariamente continua.

La propia OMS considera que la falta de movimiento de las sociedades contemporáneas es un problema grave. Según las estimaciones, más del 60% de la población mundial pertenece a la categoría de sedentaria.

Este es un hecho que está directamente relacionado con el aumento de las condiciones de salud graves, como las enfermedades cardiovasculares.

Las consecuencias

El sobrepeso suele ser un sinónimo inconfundible de sedentarismo. Aunque el sobrepeso es quizás la consecuencia más obvia de no hacer ejercicio (sin mencionar que su apariencia no siempre tiene como desencadenante la falta de actividad física), no es la única.

Diferentes enfermedades, como la diabetes y la hipertensión, son algunas de las consecuencias de no combatir el estilo de vida sedentario. Lo mismo puede decirse de los episodios de ansiedad o de los problemas de autoestima.

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Del mismo modo, los músculos que no se ejercitan regularmente pierden su elasticidad y fuerza progresivamente, hasta que llegan al punto en que son inútiles.

¿Qué hacer para combatir los estilos de vida sedentarios?

Lo más recomendable para combatir el sedentarismo es iniciar una actividad física regular. La idea más extendida es optar por una academia, aunque no es la única opción. El atletismo o el ciclismo, deportes que se pueden practicar al aire libre, son buenas alternativas.

Tenis, fútbol, baloncesto, natación…. Las posibilidades son infinitas. También se puede organizar una caminata diaria de 30 minutos de lunes a viernes.

Más allá de los deportes

No es absolutamente necesario poner en marcha ninguna de las opciones mencionadas anteriormente para combatir los estilos de vida sedentarios. Aplicando pequeñas variaciones que no implican cambios drásticos en nuestra vida diaria es posible incluir actividades que generen el movimiento que el cuerpo necesita.

Caminar

A la oficina, al supermercado o a la escuela. Siempre que sea posible, caminar es una tarea que no debe evitarse. Si ir al lugar de trabajo dejando el coche no es una opción, aparcarlo un poco más lejos es una alternativa válida. Lo mismo se aplica a evitar ascensores y escaleras mecánicas.

Para ganar velocidad e intensidad, la bicicleta es un medio de transporte ideal para el día a día y no genera ningún tipo de contaminación del aire. Incluso el patinaje es una posibilidad.

Debe moverse en el trabajo

La lista de trabajadores que hacen sus actividades regulares sentados durante largas horas frente a la computadora nunca parece dejar de crecer. Pero eso no significa que esta gente tenga que pasar horas sin moverse.

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El simple hecho de contestar el teléfono celular es un buen momento para descansar de la silla. Si necesita enviar información a un compañero de trabajo, es preferible caminar hasta su escritorio y comunicarse personalmente que enviar un mensaje a través de WhatsApp o de alguna otra herramienta similar.

Vacaciones activas

Los periodos vacacionales son ideales para combatir el estilo de vida sedentario. Hay muchas opciones, como nadar en una playa o escalar una montaña. Incluso tómese el tiempo para caminar por la ciudad en la que vive. Estas son todas las actividades que le permiten mover su cuerpo y sudar.

Baile

Las sesiones de baile están ganando cada vez más adeptos. Los ritmos caribeños, como el perejil o incluso el reggaetón, están especialmente diseñados para mover el esqueleto.

Además, se ha demostrado que la lista de beneficios que aporta la inclusión de esta actividad en la vida diaria es aún mayor que la de muchos deportes tradicionales.

Beneficios inmediatos

Aunque la adaptación a la actividad física debe hacerse gradualmente, los beneficios de dejar atrás el estilo de vida sedentario aparecerán casi inmediatamente. Y una vez que el cuerpo se acostumbra a moverse, ya no podemos parar.

8 razones para hacer ejercicio todos los días El deporte es una parte esencial de una vida sana, ayuda a mantenerse en forma, limpia la mente……. Vea por qué debe hacer ejercicio todos los días! Leer más «

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