Exercising, hiking or playing outdoors together can help build stronger relationships and positive memories. We build a relationship with another person not only by visiting and discovering new places and enjoying beautiful views but also by walking, climbing or cycling together.
The right kind of activity – endorphins and health
The important thing is to choose a form of physical activity that suits your own needs and abilities. Running is one of the simplest and most effective forms of physical activity. It improves endurance, muscle strength and fitness, as well as reduces stress and improves general well-being. Swimming, on the other hand, is gentle on the joints, improves blood circulation and the respiratory system, while gymnastic exercises focus on the connection between body, mind and breath, improve flexibility, balance, muscle strength and fitness. They also enhance well-being. Recently, Nordic walking has become increasingly popular – due to its walking technique using special poles, it is a gentle form of physical activity for the joints and helps to improve fitness.
Endorphins play a significant role in both physical and mental health. They are hormones that are released as a result of, among other things, physical activity. They induce feeling of pleasure and euphoria after physical activity, which can help reduce stress and fatigue.
Small steps – big satisfaction
You should be aware of some stereotypes about active forms of spending time. Many people believe that they must be in an excellent physical shape to start doing physical activity, but that is not true. Everyone can start with small steps and gradually increase the intensity and duration of training. Even a short walk or a cycle ride result in health benefits
Physical activity does not have to be boring at all either. There are many different forms of physical activity that you can try. You don't have to limit yourself to traditional gym exercises or running. For example, you can try various forms of dance, climbing, rollerblading, swimming or water sports. It’s also not reserved only for young people or athletes – everyone can benefit physical activity, regardless of age. Neither you have to be an athlete to enjoy physical activity, nor you have to allocate a lot of money to spending your leisure time actively. Finally, you can recall childhood games and activities that only required creativity, imagination and another person to get the most out of the sunny day outdoors.
Physical activity – the basis of a healthy lifestyle
Lifestyle, social and physical environment, human biology and organisation of healthcare are all factors that, according to Marc Lalonde, determine health. However, it is your lifestyle, i.e. the collection of your decisions and actions, that influences your health to the greatest extent (about 50%). It mainly includes nutrition along with a regular physical activity (as the basis of the healthy food pyramid), avoiding stimulants, getting enough sleep and rest, developing social relationships or one's own interests. You should remember that systematic physical activity is of key significance here. Therefore, you should find a form of physical activity that is not only enjoyable, but that you can practise regularly.
Before undertaking physical activity, there are a few rules you need to follow so as to avoid injury. First and foremost, you should do a warm-up prior to beginning light- or moderate-intensity physical activity. You should exercise with moderation and gradually increase the exercise intensity, rest and recover the body between the exercises. You should eat properly and hydrate the body. In physical activity (sports one) that requires complex forms of movement, correct exercise technique must be remembered about. The most important thing, however, is to undertake physical activity according to your own abilities and individual needs.
Movement is an important part of a healthy lifestyle. Through active leisure activities you can motivate yourself to make healthy decisions, such as a proper diet or quitting addictions and improving the quality of your sleep. Physical activity is not only important for physical health, but also for relationships with other people and building stronger social bonds. It's a great way to improve physical fitness and overall well-being, and therefore, quality of life.
Source: Prof. Jolanta Kowalska, Faculty of Educational Sciences, University of Lodz
Edit: Iwona Ptaszek-Zielińska, Communications and PR Centre, University of Lodz