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It is that easy to exercise more: half an hour is enough

As everyone knows, exercise is always good for you. If you exercise regularly, your body will receive more oxygen than if you sit all day. Half an hour of exercise a day is sufficient. You put your muscles to work. They need oxygen for that, which you breathe in extra for that reason. Your heart will pump extra so that your blood flows properly. That blood transports the oxygen to the muscles where it is needed. In this way you put your whole body to work. This also keeps your blood vessels and your heart in good condition. Regular exercise makes you fitter and gives you more energy.

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Don’t rush things: half an hour every day proves to be more effective than an ambitious sports program. Exercising slowly is also easier to maintain in the long term. Try to exercise daily. That is better for your body than exercising for two hours on Saturday only (although that is of course also very healthy). No heavy effort is required. That is allowed, but think of a good warm-up and cool-down.

Don’t overdo it, you don’t have to wear yourself out. Build up your fitness slowly, for example start with a few minutes of exercise a day. If you skip once, don’t try to exercise twice as much a day later. If you develop complaints, chest pain or dizziness, see your doctor.

Dancing, cleaning and losing weight

Whether you walk, dance or clean for half an hour a day doesn’t matter that much. The point is that you make a reasonable effort, that you have to breathe properly and that it makes your heart beat faster. Some people do this earlier than others.

Exercise is also a good way to slim down. Less strenuous sports are recommended for this: walking, swimming, aqua jogging, fitness, cycling and gymnastics. It mainly consumes oxygen and that stimulates the breakdown of adipose tissue. There is nothing wrong with playing squash or sprinting, but then your body mainly uses short-term fuel. These sports are also healthy for your blood circulation, but they do not help you lose weight as well. Incidentally, it does not matter whether you move for thirty minutes in a row, or three times ten minutes.

An ambitious start is one reason that many people do not keep up with their sports plans. Another argument is the lack of time to exercise. Or have no money for a gym. But that should not be an excuse: there are all kinds of other options for getting enough exercise. Consider the following:

  • A bike ride to work every day. You’re probably working at home at the moment, but pretend you’re cycling to work by going for a ride in the morning before you go home.
  • In any case, take the bike every now and then when you go somewhere.
  • If you are going by tram or bus, get off one stop earlier and walk briskly.
  • Take a walk during your lunch break.
  • If you live in a flat, take the stairs.
  • Household or gardening also costs energy (not with an electric lawn mower).

Do you really want to work on more exercise this year by exercising more? Then at least choose a sport that suits you. With these tips you increase the chance that you will actually continue to exercise more:

  • Choose a fixed day and time, so that exercise becomes a habit.
  • Wear comfortable clothes and shoes.
  • Start slowly and don’t exhaust yourself: excess is harmful.
  • Drink enough before, during and after exercise.
  • Involve your family in your New Year’s resolutions so that they can encourage you.
  • Exercising with someone else can motivate you.
  • Don’t make it into a competition if you exercise with others.
  • Do not make so much effort that you can no longer talk to fellow athletes during the exercises.
  • Do not practice ‘double’ if you skip a day.
  • Variety in the type of movement or exercise you do.
  • If you are going to do gymnastic exercises at home, make sure to find good ones online.

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