Formula of Regular Activity - ITechnical World

 

Living with Regular Activity

1. Exercising makes a great contribution to living a quality life and it is therefore recommended to include regular exercise in your weekly routine. Regular activity is also important for staying fit, improving your overall health, and reducing your health concerns, especially as you age.
   In your daily exercise program, you will feel pretty good if you do moderate-intensity exercise. At every step, you should listen to your body and avoid going beyond your body's capacity.
    

   

   
   

What is the Ideal Time to Do Regular Activity?

1. It is often recommended to set a weekly rest day when creating a work schedule, but you may still feel the urge to exercise every day.
   Activity every day is fine, as long as you don't push yourself too hard and get enough movement or obsession with it. Especially in times of illness or injury, you can do an activity that you enjoy by not setting very strict rules for yourself.
   Examine your motivation behind wanting to exercise every day. Did taking a break for 1 day upset your schedule? Did it make it difficult for you to be motivated to return? If your answer is no, you can take a one-day break.
   A general rule of thumb is to get at least 150 minutes of moderate exercise each week and 30 minutes of moderate physical activity each day. Or you can choose at least 75 minutes of intense exercise each week.
    

What Activities Can You Add to Your Routine?

1. The four types of exercise with the least chance of injury and the most benefit are:
   • Endurance exercises: Increase your breathing and heart rate to improve your overall fitness. Example: running, swimming and dancing.
   • Strength exercises: Increases muscle mass, strengthens your bones and helps you maintain your weight. Example: Weightlifting and resistance band exercises.
   • Balance exercises: It facilitates daily movements and helps to increase balance and prevent falls. Example: Balance exercises, tai chi and standing yoga poses.
   • Flexibility exercises: Relieves physical discomfort and improves mobility, range of motion and posture. Example: stretching, yoga and pilates.
    

What Are the Contributions of Regular Activity to Your Life?

1. The benefits of regular exercise show its effect in every area of ​​your life. Here are a few benefits of regular active living:
   • It improves your mood.
   You can increase your mood, motivation and energy level by doing regular activity. You feel more intense feelings of satisfaction and achievement.
   
   
   • Provides relaxation.
   With the reduction of your general feeling of stress, you will relax, get quality sleep and an increased sense of confidence.
   
   
   • You gain sociability.
   With group exercises, you can get together with friends or new acquaintances in a healthy and cost-effective way. You can plan activities together in nature.
   
   
   • Your cognitive function increases.
   Exercising strengthens cognitive function and helps clear your mind. Regular activity is a very good option to develop awareness and gain new ideas and ways of thinking.
   
   
   • It provides continuous motivation.
   
   
   Setting goals and sticking to a plan to achieve them is reflected in other areas of your life with discipline and determination (1) .
    

Tips for Staying Active

1. There are two ways to stay active: exercise and physical activity.
   Exercise is pre-planned activities such as aerobics classes, tai chi, spin classes or swimming. Physical activity is your routine, such as walking your dog or tidying your garden.
   Tips to stay active without the need for elaborate clothing or equipment:
   o A brisk walk or jog
   o Cycling
   o Organizing the balcony or removing dead leaves from plants
   o Brooming or dusting
   o Going up and down stairs
   o Grocery shopping (2)
   o Activity for pregnant women
   
   
   Regular activity is considered safe for most pregnant women, according to aerobic exercise guidelines. However, it is not correct to make any recommendations for strength training. If you are pregnant, follow your exercise plan in consultation with your doctor.
    

Activity for Kids

1. At least 60 minutes of physical activity per day is recommended for children. At least three days of strength exercises such as push-ups or gymnastics and strength training contribute to their development (3) .
   Be sure to speak to a fitness or medical professional if you have just started exercising or if you have certain health problems, including injuries. Even if you want to work hard every day, allow yourself to rest occasionally. After these permissions, try to get back to your pace. Keep track of how often you exercise and be enthusiastic about progress (1) .