In this news
- How can you include the three patterns in your daily routine?
- Tips to add exercise to your movement patterns
Over the course of a day, our activities can be summarized into 3 main categories: physical activity, sedentary behavior and dream.
These 3 factors constitute what is known as the “24-hour movement patterns”. Every moment of the day is occupied by one of these patternsexcluding the possibility of simultaneously carrying out another one.
This concept promotes incorporating exercise in our daily routinebut in a constant relationship between these 3 spheres of movements in a day.
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How can you include the three patterns in your daily routine?
In accordance with The Passrecommendations for maintain a balance in the patterns of motion 24 hours They are clear, specific and you can include them in your loaded routine in a very simple way. You don’t need to have time to spare!
Regarding physical activity, it is advisable to perform aerobic exercises of moderate intensity for a minimum of 150 to 300 minutes per week, as well as vigorous aerobic activities for at least 75 to 150 minutes.
Furthermore, it is recommended dedicate 2 or more days a week to sessions of muscle strengtheningwith moderate or high intensities.
According to the sedentary behaviorit’s recommended limit total time to no more than 8 hours a day, especially avoiding spending more than 3 hours in front of screens recreationally. It is suggested iInterrupt sedentary periods every hourwhenever possible.
Regarding sleep, the importance of continuous and quality sleep, ensuring between 7 and 9 hours of rest per night. It is advisable to establish a regular routine to go to bed and get up.
It is crucial to note that these guidelines are applicable to everybodyregardless of their gender, work situation, socioeconomic or cultural aspects.
Comply with these 24 hour movement patterns is associated with numerous health benefits:
- Reduction in the risk of mortality.
- Reduction of cardiovascular diseases.
- Reduction of various types of cancer.
- Improved bone health.
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Tips to add exercise to your movement patterns
The key is in move! Any physical activity, no matter how gentle, contributes to a healthier and more active lifestyle.
Although it is essential to have the guidance from a teacher or specialist to perform specific exercises according to our abilities, it is also important integrate small actions into our daily routine.
Here are some suggestions to incorporate more movement into your daily life:
- I chose to climb the stairs instead of using the elevator.
- Walk to work or get off public transportation a few stops early.
- Take the opportunity to take longer walks with your pet.
- Take your children to school walking.
- Explore your neighborhood with regular walks.
- Take your pets for a walk.
