Physical exercise is a component of a healthy lifestyle and it has a great preventive and beneficial effect against a lot of diseases like tumors. It also regulates our lymphatic system, eliminates toxins, oxygenates the organism, stimulates blood circulation and generates endorphins, very beneficial for our state of mind. On the other hand the fat accumulation and the obesity as a consequence of a sedentary life and a bad diet have a relation with cancer as a causal factor in a 20% of the cases according to many medical studies worldwide.
We must perform regular physical exercise suitable for our physical possibilities, depending on our age, anatomy and physiology and our training experience.
BETWEEN 18 TO 30 YEARS OLD
It is an age in which the body is fully functional and can perform increasingly intensive exercises, taking into account the training experience of the individual as well as their previous physical condition. For healthy people of this age group we recommend, beside going to gyms and being advised by a coach, aerobic sports such as: swimming, cycling and jogging. We should gradually increase the intensity of the exercises, as long as there are no previous injuries on the back, legs or feet.
BETWEEN 31 TO 45 YEARS OLD
Practically the same exercises we have mentioned on the previous point, at this age it is highly recommended practising physical and controlled exercise, with moderation and responsability, avoiding overexercise or overcharge. Perform them every two days (for example Monday, Wednesday and Friday, stoping on weekends) with a maximum time of 60 minutes depending on the type of exercise.
BETWEEN 46 TO 55 YEARS OLD
For those people who do not perform or have never performed exercise, their best option is swimming because it promotes blood flow and does not overload the back, giving benefits for the muscles of the back and joints. They can also walk daily, if it’s possible for about an hour, always in a non-polluted place or environment such as a park, countryside or along the beach. Not whatsoever along a road due to pollution by the fumes of vehicles.
BETWEEN 56 TO 65 YEARS OLD
There are exercises that can be done at home without devises or equipment: stretching arms and legs seated and/or standing, rotation of the trunk and exercises of elasticity to stimulate muscles. It is also very recommendable to do hiking from 30 minutes to 1 hour at a fast pace (as far as we can, it’s just about walking a little faster than usual). The ideal places are where there is no pollution (field, parks, beaches, countryside etc.), this way we can gain more oxygenation and its efficient distribution all over the body.
MORE THAN 65 YEARS OLD
Very light arm and leg exercises are very suitable to make the blood and lymphatic circulation easier. Other low-intensity exercises and especially walking for at least 30 minutes a day, can be done without covering long distances.
Those who suffer some kind of disability, must have the advice of a personal trainer or coach along with medical personnel to advise you in each case.