What is the healthy lifestyle?
A healthy lifestyle
It is the set of activities that a person, town, social group and family carries out daily or with a certain frequency; everything depends on your knowledge, needs, economic possibilities, among other aspects.
Today, certain degenerative diseases have increased due to poor lifestyles; Among the main chronic degenerative diseases that stand out in Mexico are Diabetes Mellitus, heart disease, hypertension, elevation in blood cholesterol levels and triglycerides (dyslipidemia), among others. It is worth mentioning that 4 to 5 million people are diagnosed with Diabetes Mellitus and according to the National Health Survey (ENSA) it is the first cause of death in our country. Being these linked to unhealthy lifestyles (consumption of alcohol, tobacco, poor diet, among others).
When a healthy lifestyle is maintained, activities that do not cause negative effects on health are involved, among which are:
Correct nutrition, the practice of physical activity and proper management of stress.
In favor of a correct diet !: Adopting a new style of eating involves reducing the calorie content, in addition, eating well means enjoying a good taste, as well as good nutrition. This can be achieved by taking into account the following characteristics to ensure a healthy diet and therefore health:
Complete: includes foods from each of the food groups: vegetables and fruit, cereals, foods of animal origin and legumes; to ensure the ingestion of all the necessary nutrients.
Balanced: keeps adequate proportions of proteins, carbohydrates and lipids (fats). Knowing that all nutrients are equally important to maintain health.
Enough: aims to meet the nutritional needs that each person requires and obtain a healthy lifestyle. In the case of children, growth and development at the appropriate speed are favored.
Varied: integrates different foods of each group in the meals.
Safe: means that the habitual consumption of food does not involve health risks because they are free of harmful microorganisms, toxins and contaminants.
Adequate: according to the tastes and the culture of those who consume it, according to their economic resources.
Physical activity (AF) is defined as any bodily movement produced by the skeletal muscles that result in the expenditure of energy.
60% of the world population is sedentary and only in Mexico, 7% of the population over 15 years of age plays sports, within which only 35% do so at the recommended time (30 to 45 minutes). It has been shown that sedentary lifestyle is a risk factor for the development of chronic diseases, so leading a physically active life produces numerous benefits in favor of healthy lifestyle.
Physical exercise is a category of FA, specific, free and voluntary, with planned, structured and repetitive body movements performed to improve or maintain one or more motor qualities, in order to produce a better functioning of the organism, for example jumping, swim, run, and throw, among others.
It will depend on the characteristics and conditions of each person. However, when planning an exercise program you should consider:
5 minutes of warm-up
30 minutes of aerobic activity
5 to 10 minutes of stretching and cooling
Therefore it is suggested to exercise daily for at least 45 minutes of aerobic type.
Aerobic exercises are all those that increase heart rate and breathing, there is an "agitation" and an increase in temperature therefore sweating. If the exercise begins to be part of life from childhood, the person will be reinforced to become an active adult; With this, you will obtain throughout your life an optimal state of healthy lifestyle.
Many times it is thought that physical activity requires a lot of time, money and effort, however, you can start exercising without having to pay for it, you just have to take a walk at a faster pace than usual around a park or the colony, dance moved music, jump rope, among others.