{"id":7633,"date":"2020-11-11T16:47:56","date_gmt":"2020-11-11T14:47:56","guid":{"rendered":"https:\/\/peaasi.ee\/?p=7633\/"},"modified":"2020-11-11T16:54:35","modified_gmt":"2020-11-11T14:54:35","slug":"healthy-movement-and-sports","status":"publish","type":"post","link":"https:\/\/peaasi.ee\/en\/healthy-movement-and-sports\/","title":{"rendered":"Healthy movement and sports"},"content":{"rendered":"
<\/div>\n[vc_row][vc_column][vc_column_text]Healthy movement and sports are good for physical as well as mental health.<\/span><\/p>\n

Aerobic sports such as jogging, swimming, cycling, walking, and dancing reduce anxiety and depression. This is thought to be due to changes in the blood supply and hormonal balance of the brain, which are brought on by physical activity. This has been found to be the mechanism by which doing sports influences emotions and motivation, feelings of fear, and certain functions of the memory at the brain level.<\/span><\/p>\n

Physical activity and sports also provide an opportunity to interact with other people and to find ways to have new experiences. <\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_cta_button2 css_animation=”appear” accent_color=”#c0d6b1″]\n

    \n
  1. Better sleep<\/span><\/li>\n
  2. Reduced stress level<\/span><\/li>\n
  3. Improved mood<\/span><\/li>\n
  4. Reduced anxiety level<\/span><\/li>\n
  5. More energy<\/span><\/li>\n
  6. Less fatigue<\/span><\/li>\n
  7. Excellent effect on memory, learning ability, concentration<\/span><\/li>\n
  8. Improved self-esteem<\/span><\/li>\n
  9. Improved physical health<\/span><\/li>\n<\/ol>\n[\/vc_cta_button2][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]How much? <\/strong><\/p>\n

    It is recommended to do sports and move joyfully and in moderation. You should certainly not overdo it \u2013 consider your general health status! <\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_text_separator title=”RECOMMENDATIONS FOR CHILDREN AND YOUNG PEOPLE”][vc_tour interval=”10″][vc_tab tab_id=”8ec67fe9-b365-2″][vc_column_text]Get at least 60 minutes of moderate- or high-intensity exercise each day<\/span><\/p>\n

    Moderate-intensity exercise includes cycling and participating in movement games.<\/span><\/p>\n

    High-intensity exercise includes running at a fast pace, swimming, football, and other sports.<\/span><\/p>\n[\/vc_column_text][\/vc_tab][vc_tab title=”3 x a week” tab_id=”b32daf5f-c61d-7″][vc_column_text]\n

    Do exercises which strengthen the muscles and bones at least three times a week.<\/span><\/p>\n[\/vc_column_text][\/vc_tab][vc_tab title=”Stand up!” tab_id=”1455052106492-2-4″][vc_column_text]\n

    Reduce long periods of being sedentary. Some suggested ways to do it:<\/span><\/p>\n

      \n
    • Reduce screen time;<\/span><\/li>\n
    • If possible, walk short distances rather than take the bus or drive a car;<\/span><\/li>\n
    • Walk part of the way when taking the bus or driving a car.<\/span><\/li>\n<\/ul>\n[\/vc_column_text][\/vc_tab][\/vc_tour][\/vc_column][\/vc_row][vc_row][vc_column][vc_text_separator title=”RECOMMENDATIONS FOR ADULTS:”][vc_tour interval=”10″][vc_tab title=”150* v\u00f5i 75** minutes a week” tab_id=”8ec67fe9-b365-2″][vc_column_text] Get at least 150 minutes of moderate-intensity* or 75 minutes of high-intensity** exercise, or a combination thereof, each week.<\/span><\/p>\n
        \n
      • Moderate-intensity exercise includes biking, Nordic walking.<\/span><\/li>\n
      • High-intensity exercise includes running, swimming, playing sports.<\/span><\/li>\n<\/ul>\n[\/vc_column_text][\/vc_tab][vc_tab title=”10 minute sessions” tab_id=”b32daf5f-c61d-7″][vc_column_text]\n

        Moderate-intensity exercise should be done for least 10 minutes at a time.<\/span><\/p>\n[\/vc_column_text][\/vc_tab][vc_tab title=”2x a week strenght training” tab_id=”1455052106492-2-4″][vc_column_text]\n

        Do exercises which strengthen the muscles and bones at least two times a week (e.g. strength training, carrying or moving weights).<\/span><\/p>\n[\/vc_column_text][\/vc_tab][vc_tab title=”Stand up!” tab_id=”1455052619624-3-2″][vc_column_text]\u00a0Reduce long periods of being sedentary. Some suggested ways to do it:<\/span><\/p>\n

          \n
        • Taking regular movement breaks at work<\/span><\/li>\n
        • Reducing screen time<\/span><\/li>\n
        • If possible, walk short distances rather than take the bus or drive a car<\/span><\/li>\n
        • Walk part of the way when taking the bus or driving a car<\/span><\/li>\n<\/ul>\n

          .[\/vc_column_text][\/vc_tab][\/vc_tour][vc_separator][vc_column_text]*<\/span><\/i>An activity is considered moderate-intensity when it causes the body to feel warmer and increases the heart and respiration rates, but still makes it possible to have a conversation.<\/span><\/i><\/i><\/p>\n

          ** An activity is considered moderate-intensity when it causes the body to feel markedly warmer, significantly increases the heart and respiration rates, and makes it difficult to have a conversation.<\/span><\/i><\/p>\n

          <\/i>[\/vc_column_text][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"

          [vc_row][vc_column][vc_column_text]Healthy movement and sports are good for physical as well as mental health. Aerobic sports such as jogging, swimming, cycling, walking, and dancing reduce anxiety and depression. This is thought to be due to changes in the blood supply and hormonal balance of the brain, which are brought on by physical activity. This has been<\/p>\n","protected":false},"author":6,"featured_media":21765,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[584,606],"tags":[605,607,604,603,583,602],"class_list":["post-7633","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-english","category-maintaining-health","tag-active","tag-maintaining-health","tag-movement","tag-sports","tag-tips","tag-uni-en"],"yoast_head":"\nHealthy movement and sports – Peaasi.ee<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/peaasi.ee\/en\/healthy-movement-and-sports\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy movement and sports – Peaasi.ee\" \/>\n<meta property=\"og:description\" content=\"[vc_row][vc_column][vc_column_text]Healthy movement and sports are good for physical as well as mental health. 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