Extra Diario - Decide already to improve your health!Extra newspaper

The first step is always the hardest.” This phrase is perfect to describe how many people do not know how to move from good intentions to facts when it comes to exercising and leading a healthy lifestyle. For this reason, DIARIO EXTRA consulted with Johnny Hernández, master athlete and prosecutor of the Master Athletics Sports Association (Adema), on how to move from a sedentary lifestyle to action. GET UP FROM THE CHAIR! First of all, it must be clear that it does not matter For whatever reason you decide to exercise, it is always an excellent option: "Sometimes it happens that the doctor sends us to walk for different circumstances, such as an illness or situation that we have experienced, such as people who have lost a family member or have problems psychological, so that they think about other things. Other times because we feel overweight, on many occasions it happens, the majority, due to physical vanity and for those reasons we begin to get into some physical activity. Some choose to start walking and after walking they go deeper into the physical part and begin to get deeper into sports such as athletics. Others join a gym to lose weight, improve their physical condition, and it becomes a habit," said Hernández. He stressed that "The benefits are multiple, the most important thing is health, as time goes by when we leave engaging in physical activity. But all this must be combined with a good diet and good hydration, which makes the human body benefit in all aspects. Tensions will also change, stress will decrease”.THE FIRST PUSH Asked about what should be the first step to get into physical activity, the expert indicated that a medical check-up should be carried out, regardless of age, because that way it will be possible to know the health of the heart and other organs that could be affected if the body is exposed to more activity than usual, in order to detect contraindications or limitations. If there is no problem, or it is the same doctor who tells you that you should do physical activity, the best way to start is by walking. "The main thing for a sedentary adult person, what I recommend is to start walking and little by little to increase the activity. As this activity increases, the older adult has the opportunity to see the responses that his body is giving and accordingly he will be able to increase physical activity. As interest grows, the person will be able to acquire more sports equipment, such as clothing, weights, and a jump rope, and they begin to get involved in different activities, such as Zumba, physical conditioning, which are taught in many towns and cities and people go to that, even some are from the municipalities”, he commented. The master athlete makes it clear that there are high and low impact exercises and one should not try to fly without knowing how to crawl. “Walking is low-impact, it is gentle, but in activities such as athletics or zumba, the body is subjected to high impact at certain times, the heart races as, for example, they dance, and care must be taken in that aspect of Don't push yourself too hard from the beginning”, as there could be negative repercussions for health. If it were a young person who already exercises, but wants to get more serious about learning some sports discipline, Hernández advises that: "The important thing is that the young person has an ideal of what they want to dedicate themselves to and prepare accordingly. that he is going to get involved, that he look for a coach, a training group, there are quite a few in the country, and begin to locate himself within that field so that he can find the correct method of physical conditioning according to the sport that he wants to practice ”. He assures that "The commitment before starting a physical activity is where success comes from, when you commit, there is an order, so we must put several things on the scale: how much time are we going to have, what schedules, what routines and the things that we must refrain from.” RECOMMENDATIONS AND COMMITMENTS Y added: “The best thing to do is to do it in the morning, but there are people who only spend one day a week, on weekends, the ones you see on the street running, cycling , who start exercising at home, because it is the time they are allowed. According to your work schedules and commitments, you are going to determine how many hours you are going to dedicate to the sport and according to the desire and commitment that is made with your own health, the scope of the benefits that are obtained will be.“ What should one be deprived of? Vices such as smoking, liquor, it is essential that an athlete refrain from this. Sleep the right hours, at least 8 hours,change the diet, it is recommended that breakfast is the basis of the diet, then comes lunch. Those who start physical activity will see that lunch should be light and try to eliminate dinner in a certain proportion, but that will depend on how progress is made. Likewise, he recommended eating a lot of fruit, drinking plenty of water and liquids, avoiding sugars, soft drinks, even energy drinks, "because as you progress in the sport, the body will ask you to drink adequate, hydrating drinks, but you must learn to use them depending on the sport that is practiced”. HOW TO PREVENT INJURIES? exercise. It is very important to understand. This will help us to keep the body in tune when undergoing physical activity, which is why it is good and is the cause of many injuries when people start to play sports without taking these warnings into account, so it is they hurt. When you are training alone, sometimes the body is subjected to a lot of physical activity and that leads to injuries, fractures, which is the most common, when they say that they go out to train and there are many hours of muscular fatigue and that in any form, be it gym, running or zumba, the person could injure themselves and cut short their physical activity for a while”, warned the expert. So now you know: consult your doctor, make the resolution to walk more often and, if you want to go further, find a sport that allows you to keep your body strong and healthy.

Precautions

Before doing physical activity, get a medical check-up to rule out heart problems or similar. Warm up and stretch before and after physical activity to avoid injuries. Wear appropriate clothing for the occasion, preferably cool but depending on the weather conditions, a jumpsuit might be better for you. If you are going to run, wear suitable footwear, both shoes and socks. Triple A shoes and socks are recommended. If you play sports outdoors, use sunscreen, wear sunglasses and a sports hat, you should also take care of your vision. Source: Johnny Hernández, master athlete.