3 Levels of sports we need to live & bull; hello healthy

In this modern era, the demands of work make our activities even denser. Technology makes it easier for us to carry out our daily activities, but at the same time it makes us less active, without us knowing it. According to WHO, the main risk factor for the increasing number of cases of non-communicable diseases (diabetes mellitus, hypertension, stroke, obesity) is an unhealthy diet and poor lifestyle. These bad lifestyles include physical inactivity, smoking, stress, dirty environments, air pollution and water contamination.

Overall, physical inactivity causes 1.9 million deaths globally, as it accounts for 10-16% of breast, colon and rectal cancer cases, and causes 22% of ischemic heart disease. A study noted, the risk of getting heart disease increased 1.5x in people who are lazy to do physical activity and exercise. In fact, prevention and control of various diseases mentioned above is very easy and cheap, namely by inviting the body to always be active, both in the form of physical activity and sports.

What is the difference between physical activity and exercise?

Physical activity is every movement of the body that is produced by the muscles, as an expenditure of energy / energy. Usually expressed as kilo-calories. Physical activity includes walking, running, climbing stairs and daily activities such as sweeping, washing and cleaning the house. A lifestyle like always taking the elevator, drive thru, delivery orders , sitting for hours in front of the computer is a bad lifestyle, considering that this activity does not require a lot of energy and muscle movement. There are several degrees of physical activity, namely mild, moderate and heavy degrees, depending on the energy expended to carry out these activities.

While sports are physical activities that are structured and planned. This activity consists of repetition of body movements carried out to maintain one or more components of physical fitness, whether it is to train heart-lung endurance, muscle strength, muscle endurance, muscle flexibility and even building the desired body shape.

So, physical activity and sports are different, but both must be done to maintain a healthy body. Generally, improved health can be achieved through at least 30 minutes of physical activity every day. However, WHO recommends a healthy combination, namely the exercise pyramid which consists of 3 complete levels that are easier to understand.

What is a sports pyramid?

The exercise pyramid is a recommended exercise enhancement, which combines physical activity and exercise. This pyramid helps us to remember and practice it in everyday life. This pyramid also presents activities that need to be limited so that body fitness is maintained.

LEVEL 1

Level 1 is daily physical activity, the basis of physical fitness. The body must be trained to move, so try to be active for at least 30 minutes every day. Activities can be done continuously or in combination with each activity, at least 10 minutes. What can you do at this level?

When in offices or shops, take the stairs instead of the escalators or elevators. Climbing or descending stairs is a moderate activity that can cut calories without us knowing it.
Limit use of motorized vehicles.
On foot to get to a place that is not too far.
Gardening at leisure or on weekends.
Park the vehicle farther away so you can make extra steps each day.

LEVEL 2

Level 2 consists of aerobic exercise and recreational sports. For this level, you need to do it 3-5 times per week provided that:

Aerobic exercise → 20 minutes at a time. The recommended duration is 20-60 minutes. Forms of activity include brisk walking, jogging, jumping rope, cycling, swimming
Recreational sports → 30 minutes / time. For example football, futsal, basketball, tennis, martial arts, and aerobics. Don't forget to always warm up and cool down. Follow safe rules and equipment for the sport you choose.

LEVEL 3

At this level, the activities you do start a little heavy and require more energy. However, those of you who have passed level 1 and 2 correctly will not feel overwhelmed, because your body has adapted enough. At this level, you only need to do it 2-3 times per week provided that:

Flexibility exercises → You can do streching simple or yoga. Perform movements for 1 minute. Repeat for 3 sets. Don't forget to warm up before doing this exercise. Hold each stretch at a point of stretching and don't force the stretch to the point where it hurts.
Strength and resistance training → lifting weights, sit ups, push ups . In simple terms, you can use a large water bottle filled with water if you don't have a barbell. Do 8-12 reps of 3 sets. Don't forget to give at least 1 day of rest between training days.

So, those are the 3 levels of exercise that you need to know. At the top of the pyramid, limit the activities that get you stuck in one position, for example watching TV, playing games, or being online for hours at the computer and sitting for more than 30 minutes.

For better results, it's also imperative that you plan your daily activities and set reasonable goals. Find activities that you enjoy, and don't be afraid to take up new activities if you start to get bored. Happy moving and healthy life!