Walking for ten minutes a day is good for your heart and circulation
A recent study by the World Health Organization (WHO) showed that around a quarter of people do not exercise enough. But regular physical activities are important to reduce the risk of cardiovascular diseases, among other things. However, this does not necessarily mean that you always have to do sports. Daily brisk walks can do a lot here.
Regular exercise prevents diseases
Numerous scientific studies have shown that regular sport can help against diabetes and cardiovascular diseases. But even moderate regular exercise can help: walking for ten minutes a day can be good for your heart and circulation. This is what the German Heart Foundation points out in a current announcement.
Germany is already part of the most inactive countries
Lack of exercise and long periods of sitting make you sick.
However, a recent WHO study showed that around one in four people around the world are not moving enough. In this country too, much more exercise would be good for many.
"The study showed that we are not much more active in Germany than, for example, in the USA, where the diabetes rate is already higher today," said Professor Martin Halle from the scientific advisory board of the German Heart Foundation.
"In terms of physical activity in women, Germany is already among the most inactive countries comparable to Brazil and Saudi Arabia," said the cardiologist.
Cardiovascular diseases will increase
The sports and prevention doctor warns against being too lax according to the motto "It's not that bad for us!":
“It cannot be the case that school authorities in Germany cancel school sport lessons by 25 percent and allow 60 percent of children and adolescents to no longer swim adequately. You can not teach old dogs new tricks."
According to Professor Halle, the consequences for the health system will be seen in 15 years: diabetes and cardiovascular diseases will continue to increase, as will some cancers and dementia.
Regular exercise in everyday units
But how can people get more exercise before and after their professional and family commitments despite lack of time and tiredness?
Professor Halle explained in an interview with the editorial staff of "Herz Today", magazine of the German Heart Foundation, why and how regular exercise effectively increases protection against arteriosclerosis (hardening of the arteries) and thus against heart attack, stroke and heart failure, even in smaller units suitable for everyday use.
He also explained how exercise has a positive effect on other body and organ functions such as cell renewal, stimulation of brain activity, metabolic processes in the liver and other organs.
How much time you have to invest at least
The expert also explained how little time you have to invest in sports to get the positive mechanisms going.
“For example, if you take a quick walk around ten minutes a day, you reduce your risk of cardiovascular diseases and diabetes by 20 percent,” says Professor Halle.
"A significantly improved muscle metabolism, increased elasticity of the vessels and improved heart function can be expected after only six to eight weeks."
Regularity and endurance are always important for health. According to the doctor, cycling, brisk walking, hiking, Nordic walking, jogging and swimming are among the best endurance sports.
“It is also advisable to support cardio and circulatory endurance training with light strength training that strengthens the muscles. The strength training should be done dynamically, ie with low weights and frequent repetitions. "
As studies have shown, existing arteriosclerosis can also be positively influenced.
"It is always worthwhile and at any age to integrate more exercise into everyday life, because you always do something for the health of your vessels, the heart and all other organs of the body." (Ad)