In the midst of busy routines, it is not always easy to find the time and the will to exercise. But perhaps the easiest, and most enjoyable, way to incorporate physical exercise into everyday life is far from gyms, but closer to pet stores: adopting a pet.
This is a timely and decisive step to move because anyone who adopts a dog will inevitably have to walk it every day (unless they live in a house with lots of free space) and this can be the first step. towards a more physically active life. The benefit is even described in scientific evidence.
Doctor specializing in exercise and sports medicine, Marcelo Bichels Leitão, cites a study published in 2019 in the scientific journal Scientific reportsde Nature, which has shown that having a dog at home can really help fight against a sedentary lifestyle.
“A survey was carried out in the United Kingdom and showed that pet owners carry out two to four times more physical activity compared to those who do not have a dog”, details the doctor, who is also director scientist of the Brazilian Society of Exercise Medicine. and Sports.
The World Health Organization (WHO) recommends 150 to 300 minutes per week of low to moderate intensity physical activity and, according to the publication, study participants who already had a dog at home met this recommendation without the need for additional activities.
“What we also noticed was that the commitment to walk a dog ameliorated the issue of excuses being given for not exercising. we know it works,” says Leitão.
The doctor also reminds that, even if the person does not do more vigorous exercises, the little that she manages to move already contributes to the fight against a sedentary lifestyle. Moreover, in the WHO global action plan against physical inactivity, launched in 2018, the importance of taking action on several fronts is underlined – including walking the animal in the neighbourhood.
Learn how to gain muscle mass even in old age
3 Cards_Gallery_of_PhotosOver time, the body enters the natural aging process and gaining muscle mass can be a little more complicated. However, it is not impossible. Combined with good eating and physical habits, it is possible to achieve lean body mass.Oleg Breslavtsev/Getty Images
how-to-gain-muscle-mass (1)One of the main tips for gaining muscle mass is to have an energy balance, practice weight training and eat well.EXTREME PHOTOGRAPHER / Getty Images
How-to-Get-Muscle-Mass (10)Having a good sleep routine is also essential, as a good night’s sleep promotes the metabolic process and promotes the body’s recovery after physical exercises.Flashpop/Getty Images
how-to-gain-muscle-mass (9)Another tip for good results is to hire a personal trainer, because having the supervision of a qualified professional to help you with what you really need, within the limits of your body, is the secret to success. . Thomas Barwick/Getty Images
how-to-gain-muscle-mass (8)Physical activities promote an increase in cardiorespiratory capacity and general well-being. In addition, they help prevent cancer and diabetes. For those over 50 who want to gain muscle mass, crossfit is a great option. The Good Brigade/Getty Images
how-to-gain-muscle-mass (7)After 40, the body decreases hormone production, muscle tone and increases fat accumulation. As a result, older people have a harder time starting physical activities, especially if they have a history of a sedentary lifestyle in the past.Jose Luis Pelaez Inc/Getty Images
how-to-gain-muscle-mass (6)Despite this, a healthy routine is able to generate a virtuous circle, in which hormone levels improve, the body gains lean mass, and the individual is more willing.Half Point Images/Getty Images
how-to-gain-muscle-mass (5)Consuming protein also helps in gaining muscle mass. However, in order to achieve your goal, it is necessary to adjust the foods eaten throughout the day.Jupiterimages/Getty Images
how-to-gain-muscle-mass (3)Water intake is also extremely important for those who want to tone their body. In addition to all the benefits of liquid, muscle fibers are made up of 75% to 85% water.Guido Mieth/Getty Images
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health benefits
Cardiorespiratory fitness, one of the greatest indicators of an individual’s health, is one of the first to benefit from the new physical movement routine. “We have a person with better conditioning and improved metabolic and musculoskeletal aspects, with less risk of osteoporosis and cancer, and with better control of blood pressure and markers such as blood sugar, cholesterol and triglycerides, which respond very well to low and moderate intensity exercise performed regularly,” says Marcelo.
Between four and eight weeks after beginning dog walks, the individual can expect a reduction in blood pressure and blood sugar, which is especially important for diabetic patients. “This gain is not always enough to cure previous conditions, but I always tell patients the importance of intervening in factors such as cholesterol, blood pressure and triglycerides. The gains are remarkable,” says the doctor.
To start
Walks, generally of low intensity, performed by those who have no evidence of disease, history and clinical data suggesting a particular condition, can be performed without further evaluation. “However, if there is a plan to run with the animal, a little more precaution is needed, because high intensity exercises in someone who, possibly, has a risk factor, can trigger certain situations” , explains the specialist.
According to Leitão, people over the age of 40 with a risk factor for cardiovascular problems should consult a trusted doctor, preferably experienced in exercise, for personalized advice. (With information from Einstein Agency)
