HELPFUL ADVICES FOR HEALTH
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To practise stretchings relaxes the mind and prepares the body for the activity. Every day we all should do stretchings, it is enough with a few minutes. The results of regular stretching are those which continue:
- It reduces the muscular tension and relaxes the body.
- It helps to improve the coordination, facilitating the movement.
- It increases the mobility.
- It helps to prevent injuries as muscular contractions.
- It facilitates the practice of intense activities as running, to play to the tennis, to ski, to swim, to walk, to go in bicycle ... because it prepares the body for the activity.
- It helps to support the degree of flexibility of the muscles, for what the muscles do not become more and more rigid as the time passes.
- It develops the corporal conscience: while different muscles stretch, one centers in them and manages to know better his(her) body.
- It produces well-being.
For all this, the ideal thing would be to stretch before tackling an activity (on waking up in the morning, before doing sport, before working ...) and after having realized it (before going to bed in the night, after the work, after the exercise ...). And also it is healthy to stretch when one feels that needs it (during the work, for example).
The game stimulates the development:
The game is the most
natural and spontaneous method of exploration of the reality for the child. By
means of the game the child learns to interact with his(her) environment and
learns to "handle" his(her) own body, exercising not only his(her) Locomotive
System (muscles, skeleton ...) but also his(her) Nervous Central System (NCS).
The cerebral plasticity typical of the children allows to create new synapsis between the neurons as the child learns. And the movement is a constant learning that it's facilitated by the game.
Since they are born until they turn into adults, there are games that are going to please them and with that they are going to prove to be receptive.
In every game there are challenges
which the child faces and, on having overcome them, learns.
The game is a way of communication for which they express quantity of thoughts or conducts that differently would not be capable of transmit.
The knowledge of the own body, the differentiation of ME, YOU and the environment, the motive skills ... all this is facilitated by the game.
To walk 30 minutes every day allows to control the corporal weight:
Source: Spanish Society of Medicine Antiaging and Longevity - Medical Diary (January 13, 2004)
The moderate daily
exercise controls the weight and does that the sedentary subjects do not put on
weight with facility, according to a study coordinated by Cris Slentz, of Duke's
university, which it was published in
Archives of Internal Medicine. In this work it is
emphasized that the intensity of the exercise increases the muscular mass,
whereas the used time prevents it putting on weight and corporal fat.
The results of a study coordinated by Cris Slentz, of Duke's university, in North Carolina, suggest that to walk 30 daily minutes avoids to increase the weight in most of the sedentary subjects. The investigators also have stated that no other exercise favours this loss of kilos.
Slentz has said that the study shows the first scientific evidence on the best exercise not to put on weight. Besides, if the sedentary persons take this measurement, they can avoid to put on the weight associated with his(her) inactivity.
The investigators selected adults with overweight and sedentary to pass three levels of exercise during more than eight months. The intention of the work was to value the effect of the different types of exercise and of its intensity while the participants were doing a normal diet. The principal measurements that took were the changes in the weight, the composition of the organism and the perimeter of the waist.
Individual effects
" We have seen that the groups that were doing slight exercise lost so much weight as fat, whereas those of the group that was doing more intense exercise were losing weight in the way dose-response. This way, the more exercise is done, the more benefits are obtained ", says Slentz.
From the point of view of the prevention, it looks like that to walk half daily hour can support to the subjects in his(her) weight and to do that the sedentary ones do not put on kilos for his(her) habits of life.
For the study 120 participants were selected for each of these four groups: not exercise, moderate exercise and rarely a week, intense exercise during small periods of time and intense exercise during almost every day of the week. The latter group managed to reduce all the measurements if it was compared with others. They reduced 3,5 per cent his(her) weight, whereas in other groups only there was obtained a reduction of the 1 per cent. During the same period, the inactive group put on 1,1 per cent of weight.
Both groups of intense exercise showed similar increases in the muscular mass, 0,7 per cent, two times higher than in the groups of exercise moderated.
According to Slentz, this information can have important implications if it is confirmed with other studies, " since the intensity of the exercise might be involved in the increase of the muscular mass, whereas the quantity of exercise is associated with changes in the weight and in the corporal fat".
The work shows a clear effect dose-response between the quantity of exercise that an individual leads to end and the central obesity and the corporal total fat.
The authors of the study have remembered the narrow relation that exists between the central fat and the cardiovascular disease, diabetes and hypertension.