Movement: What to do if you have not time for working out

2 December 2016

Not everyone can spend part of the day working out. However, that does not mean it is not possible to carry out the right amount of movement.

Just stay active and use every opportunity of movement, for example, you can:

  • Go to work or to school on foot or by bicycle;
  • When using public transportation, get off a stop earlier and walk;
  • Do not take the car for small drives, and when you use it, choose to park a little further away from the final destination;
  • Take the stairs instead of the elevator;
  • Walk the dog;
  • Practice gardening or housework;
  • Go dancing;
  • Play with the kids or activities outdoors
  • Moving every day gives positive effects to your physical and mental health.

Scientific studies confirm the beneficial effects of physical activity:

  • it improves the tolerance of the glucose and reduces the risk of type 2 diabetes;
  • it prevents hypercholesterolemia and hypertension and reduces the levels of blood pressure and cholesterol;
  • it decreases the risk of heart diseases and cancers such as colon and breast cancer;
  • it reduces the risk of premature death, particularly caused by heart attacks and other heart disease;
  • it prevents and reduces the risk of osteoporosis and fractures, but also the muscular-skeletal disorders (e.g. back pain);
  • it reduces symptoms of anxiety, stress and depression;
  • it prevents, especially among children and young people, the unhealthy behaviors such as smoking, alcohol, unhealthy diets and violent attitudes and it promotes the psychological well-being through the development of self-esteem,
  • it decreases the risk of obesity.
Suggestions from the Italian Ministry of Health – www.salute.gov.it