Exercise and boost your defense to fight COVID-19

ORANJESTAD- IBiSA’s task is among others, to promote sports and exercise in our community.

Boost your defense – physical activitiesThe task to create awareness for the entire community to be active is not easy. Most of the time, people would not see this as an important thing to do, but rather see this as something secondary or even of less priority. In the past years, IBiSA has successfully managed to change this with school sports, health campaigns, and multiple walks and runs, which were all well attended.

It is important to warm up before starting any exercise routine to avoid injuries and to have a pleasant routine.COVID-19 caused plenty of harm, but at the same time, many realized the importance of physical activity like swimming, walking, running, and cycling. Some persons had to stop their exercise routines and others who did not exercise but have finally realized the importance of the physical activity.

Exercise has many benefits for the entire body and you do not have to exercise to become an athlete.

Daily exercise can help reduce the risks of getting many illnesses, like type 2 diabetes, heart attack, high cholesterol, high blood pressure. It also can help manage weight, make your bones stronger, make you feel better and more energized, help you relax and sleep better. Besides, exercise can benefit your mental health, stop the negativity, and distract you from your daily problems. It creates the opportunity to socialize, improve the state of mind, and help reduce stress.

Exercise 30 minutes or more every day.IBiSA wants to encourage everyone to exercise moderately for 30 minutes if possible 5 days a week, for a total of 150 minutes a week. Moderate exercise is an activity where the person’s heartbeat is a little high and the breathing a little faster. If 30 minutes is too hard for you, split the sessions into 2 times 15 minutes or 3 sessions of 10 minutes each per day. If you have not exercised for a while, please start your exercise routine with 5 to 10 minutes of physical activity and build this up until you reach the recommended 30 minutes of daily exercise. It is also recommended to do muscle-strengthening exercises for 30 minutes for at least 2 days a week.

Always stretch after exercisingIt is important to warm up before starting any exercise routine to avoid injuries and to have a pleasant routine. When done exercising, please stretch to improve muscle and joints agility. This will minimize the possibility of injuries and stiff muscles. If you spend most of your day sitting in the office, stand up every 30 minutes and stretch, walk, etc. This will minimize the negative effects of sitting for too long and burn a few calories, which will prevent weight gain, and all related possible illnesses. Everyone can start on his or her own or with online exercise programs which are easy and cheap, but always consult with your health practitioner before starting any exercise routine. Please bear in mind that a professional instructor is required when doing some exercise routines to ensure their correct and safe execution.  

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