Regular moderate physical activity has many benefits. It improves cardiovascular and respiratory function, lowers blood cholesterol levels, and helps maintain stable blood sugar levels, which can reduce the risk of metabolic diseases.
Physical activity also has significant mental and psychological benefits. It can reduce stress and promote well-being by releasing endorphins in the brain. Additionally, it positively affects bone metabolism, helping prevent and combat osteoporosis and osteopenia.
Furthermore, physical activity can make joints more fluid and resistant, promoting proper harmony in movement and reducing the risk of joint wear and tear, osteoarthritis, and stress injuries. It also strengthens and tones muscles, providing the body with the elasticity, agility, and protection it needs to prevent potential osteoarticular traumas such as muscle distraction, tendinitis, and fractures.
Physical activity can be practiced at any age if done appropriately according to one’s ability and physical characteristics. The World Health Organization recommends 60 minutes of activity per day for children and adolescents and 150 minutes per week (at least 30 minutes of exercise per day for five days) for adults. For people over 60, low-impact sports or activities such as cycling, swimming, yoga, brisk walking, Pilates, and free-body exercises, which help preserve cartilage and joint health, are more suitable.
It is essential not to ignore signs of muscle and joint overload, such as pain, inflammation, stiffness in movement, fatigue, and muscle distractions (muscle tears). These symptoms indicate that exercises are not performed correctly and increase the risk of aggravating the situation. Therefore, it is crucial to exercise consistently and regularly without overdoing it and be mindful of diversifying the activity.
In case of injury, rest is not always the best choice, as it depends on the type and severity of the injury. A proper balance of pain medication, muscle relaxants, and mild rest in the acute phase should be followed by progressive mobilization and recovery exercises to prevent muscle atrophy and support the patient during the recovery period.
