Only 2% of your time: this is what you need to exercise

This text was written by a TecMundo columnist; finally learn more.

Only 2% of your weekly time and a difference in your life that you will not regret: protection and treatment against more than 26 different diseases, but above all a way to feel good in the moment – ​​the consequences of a behavior: physical exercise.

In a week, we have a little over 10,000 minutes. Considering that global recommendations guide us perform at least 2 and a half hours of physical activity (this doesn’t just mean exercising, it also means doing different moves at home, during transportation, and at work) plus twice-weekly muscle-strengthening sessions, about 30 minutes each, for a total of 3 hours and a half per week, this is physically it is only 2% of our time that should be devoted to the act of being active.

looks little, doesn’t it? The question is: Why is timelessness the most frequently cited obstacle by people who don’t exercise?

2% of our time may seem like little, but it can be a lot when we dedicate it to something we don’t like. Researchers are beginning to understand that people actually have a perceived lack of time to exercise, rather than an actual lack of time. To say you don’t have time for exercise may be a misnomer.

In a survey of how Australians spend their time, 21% spend their free time. Considering that 8 hours are reserved for sleep, physical exercises can be done perfectly in the remaining 3.3 hours. But why don’t we?

In some cases, people really don’t have time to exercise: home, kids, work, study, different commitments and obligations. By the way, there are many determinants of physical activity, and the main issue is not “who wants to do”. However, perhaps the majority pointing to this handicap is a reflection of the fact that this activity is not a chosen one among the many existing and more attractive behaviors. Basically, a lack of priority. We don’t have time for things that aren’t a priority.

And I understand you. We don’t value something that doesn’t have enough rewards. Also, because it takes so long to start showing some results from training, right? Until then, it seems like too much effort has been put into it, which makes us uncomfortable and sometimes totally disgusted with going to the gym. And it is these emotions that we must consider in order to begin to “turn the game” in the absence of time.

The emotional element of the exercises. Knowing that exercise is good for your health is not enough. This may have even caused you to start training, but feelings of pleasure, enjoyment, well-being and vitality are necessary to continue. This is important because we only get the benefits of exercise if we keep doing it. And the crucial detail: For the rest of your life. This way there is no finish line so you should enjoy the process.

Have you noticed how good some feel after training? A sense of well-being, enthusiasm and happiness surrounds people who share with enthusiasm on social networks: “Endorphinized”. We know that endorphins aren’t the only mechanism involved in improving mood and wellness during exercise, it’s a combination of brain chemistry (neurobiological), psychosocial and behavioral factors.

But researchers have discovered that feeling good after a workout isn’t enough to make us want to train again. What you feel after your workout may be different from what you felt during the entire workout. There is evidence that post-exercise affect may not reflect a summary of experience.

During training, love should be positive. That’s why the phrase “I’m dead but I’m fine” in the workouts we see on social media can be misleading. Training in an unpleasant environment, with exercises you don’t like, exercises that you feel dissatisfied with, which turns into a real nightmare where effort is repulsive, can create a bad association with exercise, resulting in inactive alternative options in future behavioral decisions. lying on the couch watching netflix.

In some studies measuring how people feel during training, a significant positive correlation was observed between mood during moderate-intensity exercise and future physical activity, meaning that enjoying the workout encourages you to retrain!

2% of the time can be used well, and exercise as a core habit influences several other behaviors: food, stress, sleep, and relationships. A positive revolution in life in the form of body movement with little or no negative effects.

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fabio dominski He holds a PhD in Human Movement Sciences and a degree in Physical Education from Santa Catarina State University (UDESC). He is a university professor and researcher at the Sport and Exercise Psychology Laboratory (LAPE/CEFID/UDESC). He is the author of Physical Exercise and Science – Facts and Myths and presents the Physical Exercise and Science program on UDESC Joinvile radio (91.9 FM); The show is also available as a podcast on Spotify.