When it comes to enjoying better health, it is not only essential to follow a healthy lifestyle, based above all on following a healthy and balanced diet. The practice of regular physical exercise is also fundamental.
This means practicing physical exercise every week, at least 3 times a week for 30 to 60 minutes each time. It can be any physical exercise, the one that we like the most: walking, running, swimming, cycling ...
And there are many benefits of the exercise : improves sleep mechanisms, increases energy expenditure by helping control and lose weight, decreases blood pressure and cholesterol levels, helps in the metabolism of calcium, is beneficial for the locomotor system and the cardiorespiratory system, and also exercises a very interesting anti-stress effect.
If you love run but for some time now we have not practiced physical exercise and we do not know very well where to start, there are some recommendations and tips that you can take into account:
Motivation is fundamental
If you are not motivated to do a certain action, it is likely that either you do not do it or in the end it will cost you much more to carry it out. Therefore, the motivation is also very important at the time of starting to run, and to keep practicing this exercise in time.
Motivate means giving yourself strength and having the desire to carry out what you want to do; in this case, run.
If we have no experience running, especially when we have not exercised for some time, it is not advisable to start running fast. The key? Insist on perseverance
This means that, in the first and second week, it is better to start running slowly for 15 minutes, and then increase the practice time as the days progress and we start taking practice.
At least 3 times a week
To really enjoy the different benefits that running or physical exercise in general gives us, it is fundamental that at least every week we practice a minimum of 3 days.
At least 30 minutes
Many experts agree that it is better to run at least 30 minutes than to do it only for 15 minutes. It is clear that it is not the same to have experience running than to start. Therefore, if we are starting we must maintain what we have indicated in the second point, running progressively and increasing the time and effort as we gain experience.
The ideal? Try to overcome those 30 minutes and reach 40 or 50 minutes.
Image | Ed Yourdon