The declared state of emergency in our country has imposed a significant social isolation that has limited access to parks, gyms and other facilities that people use to practice some kind of sport. However, this moment should not cause us to give up practising any kind of physical activity; on the contrary, we have the necessary free time in which we can pay attention to ourselves.
But why is it better to do some exercises at home and get tired instead of lying on the couch and watching a nice movie? Certainly this question is a common cause of our own internal dilemma about how to fill our free time. We at Okto will try to give you an answer to this question by introducing you to the positive impact of physical activity on the body and the benefits you can derive from it.
Here is the impact of physical activity on the body:
In non-exercising people with low motor activity, even a little exertion leads to shortness of breath and fatigue. With systematic training, the endurance and adaptation of the respiratory system improves. Under the influence of physical activity, the vital capacity of the lungs increases, breathing slows down and becomes more economical. The body begins to be better supplied with oxygen.
The cardiovascular system is perhaps the most rapidly adapting to systemic exercise. Under the influence of physical activity, the heart strengthens, its stroke volume (the amount of blood that is pumped out of the chambers with each contraction) and its minute volume (the amount of blood that is pumped to the small and large circulatory circuits in 1 minute) increase.
As a consequence of muscle work, additional capillary networks are activated, thanks to which peripheral vascular resistance is reduced and arterial pressure is regulated.
The blood supply to the heart muscle is increased, which leads to its better oxygen supply and therefore more complete work. Venous circulation is also stimulated, which helps to reduce venous stasis, thus preventing the onset of certain conditions such as leg swelling and varicose veins.
Physical activity is a significant factor in the fight against atherosclerosis, heart disease and high blood pressure. Moderate physical activity is recommended for both the prevention and treatment of cardiovascular disease.
Under the influence of systematic exercises, the musculoskeletal system strengthens and improves its flexibility and resistance. Muscles become bigger and stronger, joints, tendons and ligaments become stronger, bones become denser and harder to break. In addition to making our bodies look better, physical activity is especially important in preventing joint disease and bone fractures in older people. Physical activity is also a very important factor in combating back pain and spinal disorders, which are a serious problem in people with low physical activity and who work at a desk.
Numerous studies have shown that people who have an active lifestyle suffer less from depressive conditions, have better self-esteem and mood. Physical activity helps to regulate agitation and inhibition, improves reaction time and attention. Improved blood circulation helps to increase memory and thought activity, which is relevant to the prevention of certain diseases.
Now that we've introduced you to how physical activity affects the body, let's also note what benefits you can get from them.
Regular practice of some kind of physical activity leads to positive changes in the body's systems, as mentioned above. All of these changes make your body healthier and more resilient by also increasing your immune system's ability to fight off viruses and colds.
When you exercise, you stimulate the production of endorphins, which can act as natural "painkillers". Frequent exercise leads to a systematic release of endorphins, which make you feel more relaxed and calm, and also improve your mood. Physical activity reduces levels of stress hormones in the body, such as adrenaline. A morning workout is a great way to start your day in a better mood and increase your productivity.
You've probably noticed that after a workout, in addition to feeling better and fuller, you also sleep better at night. Frequent practice of some sort of physical activity has been shown to improve sleep quality and can help with insomnia conditions by reducing stress levels and increasing sleep duration. Remember that quality sleep also plays a big role in the resilience of your immune system.
If you have some equipment such as bands, there are many exercises that can train the muscles of the whole body. If you don't have any, that's not a problem either because there are a variety of exercises you can do with just your own weight.
We are aware that a large part of the working population now works from home and has to spend a lot of time in front of a computer. The risks of so-called sedentary jobs are associated with more significant strain on the neck, back and lower back.
Therefore, we will show you a few exercises that you can safely perform at home and with which you can help your body.
One of the most effective postural exercises to combat neck pain is the chin tuck exercise. This exercise helps strengthen the muscles that pull the head back to align it with the shoulders.
How to perform the exercise:
You may feel a slight stretching on both sides of the neck. The scalene muscles are located there, which, along with the suboccipital muscles (which are located at the base of the skull), are often tense when the head is projected forward.
This exercise helps to strengthen the muscles of the shoulder girdle, as well as those of the neck and upper back. In this exercise, overcoming gravity is used as resistance.
How to perform the exercise:
In the beginning this exercise may be difficult and you may not be able to do many repetitions. In these cases, you can determine the dosage yourself by sticking to limiting the load within comfort.
This exercise is also used to improve posture and stabilize the back musculature.
How to run:
How to perform the exercise:
If you feel any tension or pain in your lower back you do not need to lift the leg all the way, you can keep it in a position that you are comfortable with. It is important to try not to twist your body and to keep your waist stable. Keep your abdominal muscles tight throughout the exercise.
How to perform the exercise:
