Η σωματική δραστηριότητα είναι σημαντική γιατί…

Συμβάλλει στο να ‘καούν’ θερμίδες που είναι αποθηκεμένες υπό μορφή λίπους και κατά συνέπεια στην απώλεια βάρους.

Συμβάλλει στη διατήρηση της μυικής μάζας και των οστών. Αυτό συμβάλλει στην επίτευξη καλύτερης σωματικής σύστασης. Επιπλέον, η άσκηση βοηθά στην ενδυνάμωση των οστών και τη μείωση του ρίσκου για οστεοπόρωση.

Βοηθά στη μείωση της κυτταρίτιδας και την σύσφιξη του σώματος.

Αυξάνει το μεταβολισμό. Η μειωμένη πρόσληψη θερμίδων οδηγεί στην πτώση του μεταβολισμού (ο μεταβολισμός είναι οι θερμίδες που καίει ο οργανισμός μας για να διατηρηθεί εν ζωή σε κατάσταση ηρεμίας). Αυξάνοντας τη καθημερινή δραστηριότητα σας περιορίζεται την πτώση του μεταβολισμού σας.

Βοηθά στον έλεγχο της όρεξης.

Βελτιώνει την υγεία ελαττώνοντας την αρτηριακή πίεση, μειώνοντας την κακή χοληστερίνη και ομαλοποιώντας την έκκριση της ινσουλίνης, κατά συνέπεια βελτιώνοντας τον έλεγχο του διαβήτη.

Βελτιώνει τη διάθεση, συμβάλλει στην αντιμετώπιση του στρες και κατά συνέπεια αυξάνει την αυτοπεποίθηση.

Συμβάλλει στην αντιμετώπιση των συμπτωμάτων της ήπιας κατάθλιψης.

Η άσκηση συμβάλλει στην ευαισθητοποίηση των μυικών κυττάρων στην ινσουλίνη και κατά συνέπεια στην καλύτερη αξιοποίηση και χρήση της γλυκόζης.

Η άσκηση αυξάνει την ευαισθητοποίηση του συκωτιού στην ινσουλίνη και έτσι προλαμβάνεται η μεγαλύτερη παραγωγή γλυκόζης από το συκώτι.

Γενικές Οδηγίες για Σωματική Δραστηριότητα

Πόσο πρέπει να κάνω?

Καλό θα ήταν να στοχεύετε σε 30 λεπτά μεσαίας έντασης άσκηση τουλάχιστον 5 μέρες την εβδομάδα. Δεν είναι απαραίτητο να κάνετε 30 λεπτά τη φορά, μπορείτε να χωρίσετε το χρονικό διάστημα σε 2 μέρη των 15 λεπτών.

Τι εννοούμε όταν λέμε μεσαία ένταση?

Εννοούμε το να κινείστε τόσο έντονα ώστε να αρχίσετε να υπερθερμαίνεστε και να αυξάνετε τον ρυθμό αναπνοής σας. Θα πρέπει να είστε σε θέση να μιλήσετε ενώ εκτελείτε την φυσική δραστηριότητα, διαφορετικά καταβάλλετε υπερπροσπάθεια και πρέπει να μειώσετε την ένταση της δραστηριότητας σας.

Τι είδους σωματική δραστηριότητα πρέπει να κάνω?

Το ποιο σημαντικό είναι να επιλέξετε μια δραστηριότητα που θα σας αρέσει. Το περπάτημα, το ποδήλατο και το κολύμπι είναι καλές δραστηριότητες για να ξεκινήσετε. Μην ξεχνάτε ότι το να είστε δραστήριος στην καθημερινή σας ζωή μετράει εξίσου σαν ‘σωματική άσκηση’.

4) Πώς να οργανώσω το πρόγραμμα άσκησης μου?

Ξεκινήστε σταδιακά. Αν δεν έχετε αθληθεί για αρκετό καιρό, ξεκινήστε κάνοντας 5-10 λεπτά σωματικής δραστηριότητας τη μέρα και σταδιακά αυξήστε σε 30 λεπτά τη μέρα. Αυτό μπορεί να πάρει μερικές εβδομάδες.

Και μην ξεχνάτε: Μικρές αυξήσεις στην καθημερινή κίνηση σας μπορούν να οδηγήσουν μακροπρόθεσμα σε απώλεια βάρους. Μπορείτε να ξεκινήσετε με 3 δεκάλεπτα περπατήματος σε σταθερό ρυθμό για τρεις μέρες την πρώτη εβδομάδα και σταδιακά να το αυξήσετε σε 12 και 14 λεπτά για 3 μέρες την δεύτερη και την τρίτη εβδομάδα αντίστοιχα ώσπου να καταλήξετε να περπατάτε 3 φορές την εβδομάδα για 30 λεπτά την κάθε φορά με σταθερά και άνετα βήματα.

Πρακτικές συμβουλές από τη διαιτολόγο σας για αύξηση της σωματικής σας δραστηριότητας …

Σκεφτείτε ότι το σώμα μας είναι φτιαγμένο για να κινείται. Φανταστείτε ένα αυτοκίνητο που μένει ακίνητο για μεγάλο χρονικό διάστημα. Το αποτέλεσμα θα είναι να σκουριάσει και να μειωθεί η απόδοση του. Το ίδιο ακριβώς συμβαίνει και με τον άνθρωπο. Για αυτό εξάλλου έχουμε μύες και οστά. Για να μπορούμε να κινούμαστε!

Μερικές πρακτικές συμβουλές για περισσότερη κίνηση στην καθημερινότητα σας είναι οι ακόλουθες…

☺ Παρκάρετε το αυτοκίνητο σας μερικά τετράγωνα πιο μακριά από τη δουλειά σας και περπατήστε μέχρι τη δουλειά.

☺ Χρησιμοποιείστε τις σκάλες αντί του ανελκυστήρα.

☺ Χρησιμοποιείστε περισσότερο Μέσα Μαζικής Μεταφοράς αντί του αυτοκινήτου.

☺ Κάντε περισσότερες δουλειές του σπιτιού.

☺ Αν κάνετε δουλειά γραφείου, τότε μπορείτε να σηκώνεστε ανά 2 ώρες και να κάνετε μια 5λεπτη πορεία στους διαδρόμους του κτιρίου όπου εργάζεστε ή να ανέβετε 2 ορόφους με τα πόδια και γρήγορους βηματισμούς.

☺ Τα σαββατοκύριακα μπορείτε να διοργανώνετε εκδρομές ή πεζοπορίες προκειμένου να αυξήσετε την φυσική σας δραστηριότητα.

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