Descubra los beneficios de hacer ejercicio 30 minutos al día

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Los beneficios de hacer ejercicio regularmente son importantes y numerosos. No es necesario convertirse en un atleta profesional o seguir una dieta de atletas de alto rendimiento para disfrutar de las ganancias . Se estima que 30 minutos al día de actividades diarias que implican movimiento corporal son suficientes.

Esta lista de beneficios de dedicar media hora al ejercicio incluye beneficios para la salud física y psicológica. Ayuda a mantener un mejor estado de ánimo, eliminando así los síntomas depresivos.

Para que los efectos positivos de los ejercicios diarios sean notorios y duraderos, su constancia es de vital importancia. No te rindas De hecho, la pérdida de los objetivos alcanzados es mucho más rápida y fácil, si se compara con lo que se debe hacer para alcanzarlos .

Sólo 30 minutos al día!

Beneficios específicos: el corazón

La actividad física conduce a un mejor funcionamiento del músculo principal del cuerpo humano: el corazón . Al bombear la sangre con mayor potencia, llega a todos los rincones del cuerpo, llevando consigo los nutrientes y el oxígeno necesarios para el metabolismo celular.

Otro beneficio importante de hacer ejercicio diario es que funciona como una forma de prevenir la aparición de la enfermedad cardíaca y la hipertensión.

También previene la diabetes

Además, reducir el riesgo de padecer diabetes es una consecuencia muy saludable de hacer ejercicio durante 30 minutos al día. Entre otras cosas, porque la actividad física constante facilita la regulación de los niveles de glucosa en sangre .

Mira también:   ¿Su actividad sexual afecta el rendimiento deportivo?

Beneficios tangibles

Uno de los objetivos más comunes entre las personas que hacen ejercicio regularmente es mantener la armonía corporal . Estamos hablando de evitar el sobrepeso, aumentar y tonificar los músculos, y definirlos . Después de dos meses de práctica regular, los resultados aparecerán.

Beneficios intangibles

Pero las ganancias de ejercitarse con disciplina y constancia también abarcan el campo de la mente y las emociones . Por esta razón, las probabilidades de depresión entre las personas sedentarias son considerablemente más altas; de la misma manera que cuando pasan por episodios de mal humor o ira incontrolable.

En general, la actividad mental se beneficia enormemente con el ejercicio. Los procesos de aprendizaje presentan menos dificultades, mientras que los niveles de estrés y ansiedad disminuyen significativamente. Al mismo tiempo, se facilita el control de las fobias y los ataques de pánico.

Además, es un buen remedio contra el insomnio y las dificultades relacionadas con la mala calidad del sueño . Cuando se duerme bien y se descansa completamente, es mucho más fácil concentrarse en las actividades diarias.

Aliado en la lucha contra el cáncer

Entre los beneficios de hacer ejercicio 30 minutos al día, cinco veces a la semana, se añade la eficacia en reducir la aparición de cáncer de colon . Esto se debe a que el paso de los desechos a través de los intestinos ocurre a un ritmo más rápido.

De manera similar, al mantener los niveles hormonales dentro de los estándares normales, los riesgos de la aparición de tumores en el seno o la próstata también disminuyen .

Esencial para los huesos

El sistema óseo también se ve favorecido significativamente por la actividad física. En los niños, durante el período de crecimiento, el ejercicio constante contribuye a aumentar la densidad ósea .

Mira también:   Aditivos alimentarios: tipos, clasificación, ventajas y desventajas

En la adolescencia, mantener e intensificar la actividad física fomenta el fortalecimiento definitivo del esqueleto . En la edad adulta, frena los procesos naturales de deterioro, así como la aparición de enfermedades degenerativas, como la osteoporosis.

Ejercicios a cualquier edad

Los expertos recomiendan un programa de actividades aeróbicas, cuya intensidad varía según la edad:

  • Los niños y adolescentes de entre 5 y 17 años deben entrenar 60 minutos por semana , en tres sesiones de 20 minutos o dos de 30 . En un primer momento, deben hacer ejercicios de baja y media intensidad; pueden aumentar a niveles más exigentes a medida que se acercan a la edad adulta.
  • Edad 18-64 años: 150 minutos divididos en cinco sesiones de 30 minutos . Es aconsejable complementar la actividad aeróbica con ejercicios que fortalezcan grupos musculares específicos .
  • Los mayores de 65 años deben mantener la misma rutina de 30 minutos al día, cinco veces a la semana, en la medida de lo posible. Además, se sugiere incluir ejercicios que contribuyan al fortalecimiento del sistema óseo para evitar fracturas; así como las prácticas diseñadas para trabajar en equilibrio.

Los beneficios del aceite de coco para los practicantes de ejercicio Hay una serie de beneficios del aceite de coco para nuestro cuerpo, especialmente para aquellos que hacen ejercicio. Descúbralas a continuación. Leer más «

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