Ditch the sedentary lifestyle with the perfect workout for beginners: walking, swimming, yoga and functional training can transform your health. Check them out below.
Posted on 07/11/2024 at 21:12
In the modern world, where sedentary living has become commonplace, finding effective and affordable ways to start exercising is crucial to health and well-being.
For those who are starting or planning to abandon a sedentary lifestyle, knowing simple and effective exercise options can be the first step toward physical and mental transformation.
Physical exercises for beginners
1. Walking
For those looking for a gentle way to start physical activity, walking stands out as an affordable, low-impact option.
In an interview with Portal Terra, physiotherapist and physical education specialist Hugo Celso Dutra de Souza explains that steps are a great way to check the level of sedentary lifestyle.
“If you stay less than 5,000 steps, you are inactive; if you count 3,000, less. If we think that in one minute, we count 120 steps, and in 10 minutes, 1,200 – then someone who walks 3,000 steps is less physically active.” Activity is more than half an hour a day and the ideal would be 10,000.highlights the expert.
2. Swimming
For those looking for an activity that works the entire body without the impact of land-based activities, swimming offers a unique combination of cardio, resistance and flexibility exercises.
Regular swimming not only strengthens your heart and core muscles, but also improves your posture and coordination.
Furthermore, water provides natural resistance that increases physical effort without the risk of injuries common in land-based exercises.
Enjoy and read: Find out how long you need to walk to lose weight according to professionals
3. Yoga
For those looking for a more holistic approach to fitness, yoga offers a unique combination of physical exercise, conscious breathing, and meditation.
Regular yoga practice improves flexibility, muscle strength and balance.
Additionally, it promotes relaxation and stress reduction through deep breathing techniques and mindfulness, providing a welcome break from the hustle and bustle of everyday life.
4. Job training
For those who want to challenge their bodies in a dynamic and effective way, functional training combines movements that mimic real-life activities with the goal of improving strength, stability and mobility.
This type of exercise not only improves muscular strength, but also improves cardiovascular endurance and neuromuscular coordination.
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