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Richardlek


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Всички форми на физическо натоварване са полезни за вашето здраве, а проучванията показват, че редовните физически упражнения могат да играят важна роля
при отслабването и контролирането на теглото,
при условие че спазвате някои основни насоки.


1. Бъдете активни поне 150 минути седмично.



Въпреки че не всеки ще успее да постигне тази цел, това е добър ориентир, към
който да се стремите. Според Центровете за
контрол и превенция на заболяванията само 150 минути физическа активност
с умерена интензивност, като например
бързо ходене, всяка седмица
могат да подобрят цялостното ви здраве и благосъстояние.



2. Изберете дейности, които ви доставят удоволствие.


"Въпросът е да се занимавате с физическа активност, която можете да правите редовно", казва д-р Черис Мора, консултант на
Американската асоциация за сърдечни заболявания.


За някои хора това може да означава да се
запишат във фитнес зала.
За други това може да означава да водят кучето си в
парка или да наемат колело за бърза разходка из квартала.
Каквото и да правите, колкото повече ви харесва, толкова
по-вероятно е да се придържате към него.


3. Изберете дейности, които можете да извършвате със собствено темпо.


Ако се притеснявате от най-бавната си скорост, защото сте задъхани или не можете да правите толкова,
колкото бихте искали, просто
започнете с това, което можете да правите, и бавно добавяйте
други физически дейности към рутината си, казва
Джилиан Броуди, д-р по медицина, автор на
книгата The Small Changes Nutritionists Make.



"Трябва да започнете с цел постепенно да достигнете препоръчителната доза физическа активност", казва тя.
"Да се движите със собственото си темпо е най-добрият начин да се уверите, че наистина можете да се посветите на промяната."

4. Работете до целта от 150 минути.


Ако ходите с малко физическа активност или тренирате, стремете се да увеличите това количество с течение
на времето, съветва Броуди.
"Но не бързайте да го правите", казва тя.
"Започнете с 15 минути активност на ден и надграждайте до 20 минути дневно, когато сте в състояние."

5. Продължавайте да се движите.


Заседяването не само не е
полезно за отслабването, но може да бъде вредно и за останалата част от тялото ви, казва Броуди.
Затова седнете по-малко и се
движете повече. Ако седите дълго време през деня, помислете дали да
не разчупите деня си с няколко по-кратки сесии в изправено положение.
Ако


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