Healthy exercise: the ultimate guide to transform your life

Hello, I'm Amadeo Perez! If you've made it this far, you're probably looking for something more than a gym routine. Maybe you're looking for quality of life, energy to eat the world or just avoid that damn back pain that appears without warning. Relax, because today I'm going to explain what healthy exercises are and how they can change your life for the better. All this, of course, from my personal experience.

What are healthy exercises?

So that we understand each other, healthy exercises are those that benefit your body and mind without causing you damage or extreme exhaustion. We're not just talking about lifting weights like the Hulk, but movements that improve your cardiovascular health, strengthen your muscles and reduce your stress.

From walking in the park to practicing yoga or dancing like no one's watching, it all adds up if you do it consistently. The important thing is to find activities that you enjoy and that suit your current fitness level.

Benefits of healthy exercise

Exercising isn't just good for a more toned body. Its positive effects go much further:

Improve your mental health: Exercise stimulates the production of endorphins, those chemicals that make you feel like you're invincible. It also helps combat stress and anxiety.

Prevent chronic diseases: From diabetes to cardiovascular disease, regular movement acts as a shield against many ailments.

Strengthen bones and muscles: With age, our muscle mass and bone density tend to decrease. Resistance exercises (such as weights or yoga) help slow down this process.

They increase life expectancy: According to the WHO, between 4 and 5 million deaths a year could be avoided if people were more active.

My experience with healthy exercise

I confess something: I was not born a sports lover. For years, I preferred the couch to any physical activity. But everything changed when I started to feel discomfort in my back for so many hours in front of the computer. That's when I discovered that exercise isn't just for fitfluencers; it's a basic necessity.

I started by walking 10 minutes a day. Then I added strength exercises with my own weight: squats, push-ups and planks. I'm not going to lie: it was tough at first, but the results came quickly. My energy increased, my aches and pains disappeared, and best of all, I felt amazing!

Where to start

Define your goals: Do you want to lose weight, reduce stress or improve your posture? Knowing what you want will help you choose the right activities.

Start small: If you haven't exercised in a while, don't try to run a marathon tomorrow. Start with walking, gentle stretching or yoga.

Incorporate exercise into your daily routine: Use the stairs instead of the elevator, stand every 30 minutes if you work sitting down or walk while talking on the phone.

Vary your routine: Alternate between aerobic activities (such as running or swimming) and strength activities (such as weight lifting or Pilates).

Common mistakes when doing healthy exercises

• Doing too much, too fast: Wanting to progress quickly can end in injury.
• Not listening to your body: Pain doesn't always mean progress. Learn to differentiate between exertion and overload.
• Comparing yourself with others: Every body is different. Focus on your personal progress!

My secret to staying motivated

I'll tell you something that seems obvious, but it's key: the best exercise is the one you enjoy. If you hate running, don't run. Dance, walk or hike. The important thing is to get moving and enjoy the process. Also, having a clear goal such as improving your health or preventing disease can be the push you need.

Healthy exercise recommended by the WHO

The World Health Organization gives us a basic prescription:

• 150 minutes of moderate activity per week (such as brisk walking).
• 75 minutes of intense activity (such as running or swimming).
• Muscle-strengthening activities at least 2 days a week.

You don't need a fancy gym or expensive equipment. With a little creativity, you can do wonders from home.

Conclusion: Move to Live Better

Incorporating healthy exercise into your life is not a luxury; it's an investment in yourself. You don't need to be an athlete to get started. With small changes, you can build a routine that will keep you active, happy and healthy for many years to come.