Physical activity is the ultimate way to keep fit and healthy. What to say about overall well-being, self-confidence, and quality of life? Sports help you feel and look much better while enjoying your life. Besides, regular physical activity is known as a natural mood lifter and a way to relieve stress, depression, and anxiety.

Especially today, when the weather changes and we all go into energy-saving mode, it is important not to stay at home or in the office for the whole winter! What happens if you do? + 5 kg for the spring! And then you have to lose this weight in fast forward because t-shirts, tops, and shorts become part of our outfit very quickly! And then a vacation at sea is not far away! What is my angle?





They say you don’t stop moving from getting old, you grow old without moving. So, without regular physical activity, the body slowly loses its flexibility, stamina, and ability to function correctly. Moreover, different kinds of exercise/physical activity impose various effects on the body! Vigorous-intensity physical activity improves muscle strength but start with minor levels physical activity. Add daily activity to the schedule: 10,000 steps, minimum exercise physical activity, or your bare maximum! Feel that energy after training when the body is full of endorphins! This is the easiest way to recharge! Get motivated! This mood encourages you to work and reach set goals! It makes us more productive! More charged! In addition, vigorous-intensity physical activity brings many benefits to your body that can reduce risk of diseases such as:

1.       Heart attack or stroke

2.       Osteoporosis or Osteopenia

3.       High blood pressure

4.       2 type Diabetes

5.       Obesity and overweight

6.       Back pains

Physical activity improves mental health conditions, such as:

1.       Depression

2.       Anxiety

3.       Stress

4.       Attention Deficit Hyperactivity Disorder

5.       Post-Traumatic Stress Disorder and Trauma

6.       Self-esteem

Other unexpected advantages that exercise provides:

1.       Memory improvement

2.       Concertation

3.       Better sleep

4.       More energy

5.       Stronger resilience

6.       Better immune system

It is recommended to participate in both medium physical activity and vigorous-intensity physical activity. You might be thinking, how much training a person needs? Each week devote up to 150 minutes to moderate-intensity training or vigorous-intensity physical activity for 70 minutes. It is a basic human function that is a precondition for a healthy life. So, adults take advantage of aerobic physical activity when they do up to 300 minutes of moderate-intensity physical activity. Older adults who prefer more aerobic physical activity observe a reduced risk of age-related loss of function compared to the general aging population. Aerobic physical activity enables the body’s muscles to move rhythmically for a sustained period, thus regulating the function of the cardiovascular system.

Aerobic physical activity has three main components: intensity, frequency, and duration. Physical activity improve a variety of body conditions. Also, it promotes the development of the musculoskeletal system, maintains bone condition, and refines mental health throughout life.  Aerobic physical activity invokes stress on muscles and the cardiorespiratory system, demanding the heart to pump more blood and deliver it to the targeted muscle groups. Consider going into complex exercise programs that merge muscle-strengthening and aerobic physical activity to improve gait, coordination, and overall levels physical activity.  For example, aerobic physical activity covers anything that boosts one’s heart rate.

·         Walking

·         Running

·         Biking

·         Swimming

·         Sports, including, but not limited to, tennis, basketball, baseball, football, etc.

·         Hiking

·         Yoga

Strength exercise/physical activity in all muscle groups, such as legs, back, chest, abdomen, and arms.

·         Weight lifting

·         Bodyweight exercises

·         CrossFit


Enough levels physical activity and proper nutrition play a pivotal role in the body’s functioning. Whether participating in aerobic physical activity for personal needs or competition, everyone takes advantage of a balanced diet following an individual meal plan. Qualitative nutrition is a crucial aspect affecting fitness and athletic performance. The best recommendations are still adequate fluid consumption, diet, and systematic aerobic physical activity. A well-balanced diet includes lean proteins, carbs, and fats, while many nutritionists insist on increasing the consumption of:

·         quinoa

·         natural butters

·         oatmeal

·         black beans

·         white meat chicken

·         diverse vegetables and fruits

·         nuts

·         brown rice

·         avocados

·         olives

·         olive oil

·         seeds

·         fish

 The vitamin content of these products reduce risk of apathy and depression! Believe me, it’s all connected!


Sleep is the magic pill that will help strengthen immunity! Look fresh and nice! Full of strength and energy! And if you feel sick, then first of all, you need to pay attention to recovery! The amount of sleep you need variates with age. Teenagers need about eight to ten hours of rest, while adults between the ages of 20 and 65 need from seven to nine hours.

Intense levels physical activity help people have a regular sleep schedule. Vigorous-intensity physical activity facilitates falling asleep quicker and a more stable routine. Avoid any physical activity one hour before bedtime as it can make you too energized and hinder your rest.  

Sleep shortage harms normal bodily processes.  A lack of quality sleep prevents recovery during the night. The body’s defenses decrease against serious diseases and medical conditions. Key components of good sleep include:

–          Regular Physical Activity and Sleep Schedule: Be active, go to bed, and wake up at the same time each day.

–          Sleep Prioritization: Qualitative sleep is hard to combine with family life, work, and socializing. Reject some activities to have enough rest.

–          Napping: It can greatly affect the amount of sleep you get at night. Avoid napping for longer than 20 minutes to keep away from sleepless nights.

–          Healthy Habits: Moderate aerobic physical activity and a diet enhance sleep quality. People with sleeping difficulties should quit smoking and abstain from alcoholic drinks in the late hours. Late meals negatively impact sleep as well.

If you face great sleep deficiency, schedule an appointment with the doctor to receive valuable insights about sleep hygiene.


Regular full-body checkups are vital across all age groups. It dramatically facilitates disease detection before it threatens your life. It plays a significant role in minimizing complications incurred during the treatment. Just as routine maintenance for a car, consider health checkups to support proper levels physical activity and mentality.

ORAC, lipidogram, biochemical blood analysis, iron, vitamin D, thyroid hormones, cortisol! These markers help identify the smallest deficiencies that can affect your weight and well-being! The most important thing is to monitor it and fix issues in time!

Only we contribute to the well-being of our bodies! To health!

I invite you to my place for training at @smartass_sport all year round! I believe in you! Every time I see how you try and exceed all your expectations and mine! When you exercise, you become the best version of yourself! See you soon!❤️❤️❤️

The combination of adequate levels physical activity and nutrition gives incredible results. And if you still think that creating and maintaining a balanced diet is difficult, you are not familiar with the Proper Eating app. It’s a free food diary for iOS and Android that will help you introduce healthy habits into your life and achieve your goals.