How To Exercise Properly?

How To Exercise Properly?

By Dr. Warong Lapannan, Division of Internal Medicine, Bhumibol Hospital and Medical Consultant, Vibhavadi Hospital.

If you ask each doctor, you may get different answers, but generally, it is recommended to do moderate to intense exercise for about 20-30 minutes at least 4 times a week. People who enjoy exercising are believed to be less prone to heart disease, simply because their hearts are generally stronger than those who do not exercise regularly.

However, the deeper reason is that exercise helps to expand blood vessels, resulting in a reduction in blood pressure, which is a major risk factor for heart disease. It also helps increase the level of good cholesterol, HDL, and the most amazing thing is that exercise stimulates the production of new cells to replace damaged cells, especially in the heart.

Nowadays, people who do not exercise regularly may encounter problems, perhaps due to lack of time or an unsuitable environment. Therefore, let's hear some opinions and recommendations from the National Control and Prevention Association and the American Society of Sports Medicine. They recommend doing moderate-intensity activities that are part of daily routines such as washing cars or cleaning the house for about 1 hour or gardening for about 45 minutes, 3-4 times a week, which is beneficial for the heart. Interestingly, it is not necessary to do all activities at once, you can do them intermittently. In this way, there is no excuse for not having time to exercise. Therefore, walking is perhaps the most suitable exercise for people of all ages.