No CrossFit, no running, no sunbathing: spend between 10 and 20 minutes a day on these activities during the holidays

"Get fit".

These three words weigh like a slab on the backs of that

who, according to a survey by the Spanish Obesity Society (SEEDO),

.

They are people, as highlighted in an article prepared by experts from the UOC, who have at some point considered adopting healthier lifestyle habits but for whom doing physical exercise on a regular basis means

.

Lack of time, energy, 'resources'... Let's be honest.

The excuses, although hackneyed, have their real basis.

No one is unaware that the lives we all lead do not make it easy for us what we so relentlessly proclaim from the well-being sections of the media:

of ourselves .

That's why the holidays (even if it's hard to start) can be the perfect time to take that first step on the path of an active life

.

Because here it is not about moving from the armchair to the finish line of the New York marathon or to the pull-up bar of a CrossFit box, but about opening a gap in our daily schedule to do something that makes us feel better and that

in our endless list of obligations.

It is more, something that, if possible, is part of our most daily actions.

Ultimately, it is about finding that activity that generates the adherence necessary to

: "The human being is an

and, when we want to change them for others, there is an internal force that leads us to old habits. Now that we still have a few days of vacation left, the proposal is not to wait until September to make the new resolutions for the season. We can start this change now and, when returning to the routine, we just have to keep doing them and integrate them into of our

with proper time management", explains Jaume Martí, sports psychologist and collaborating professor on the Master's Degree in Nutrition in Physical Activity and Sport at the UOC's Health Sciences Department.

Neither start running like crazy, nor crush yourself in the gym one day to, the next morning, be so sore that we can't even move.

"Getting in shape is a

. During the holidays, you can start with

and, in September, add more load or intensity when doing sports," he advises.

For example, explains Aragón, if the summer resort is the

"you can go for walks, play shovels, rent a paddle surf board or a kayak for two people, among others."

In the

"long walks of more than two hours in acceptable terrain is more than enough."

It would also be worth it, if we have chosen a city as a destination

"with sightseeing throughout the day".

The secret lies in "moving every day" but also in measuring our strength and, obviously, in

, starting with something as obvious as choosing the time of day when we are going to exercise: "If you don't have hours available to practice it with the

, so August is not the best time to start".

The expert points out that, in sport, there are three fundamental pillars (the same as in a healthy life):

,

and

.

"Diet and hydration, even more so at this time, are very important. First, because in summer we commit many excesses and, secondly, because of the heat that our body has to endure. You have to do sports at a time when the temperature is not too high (preferably with the coolness of dawn or late in the day) and we should always carry a bottle of water with us to be able to hydrate ourselves", he adds.

Here are his

for getting hooked on physical activity:

1. Start the day with physical activity

and don't leave it until the end of the day, to avoid laziness (and the accumulation of heat).

2. Avoid improvisation

, very common on vacation.

It is advisable to set some acceptable walking or running routines, even if they are 10 or 20 minutes.

3. Do activities

that are usually done on a daily basis, but with greater intensity.

That is, go at a lighter pace when you go to buy the newspaper, food, visit someone, among others.

You have to sweat, even if it's a little.

4. When visiting a city

, town or summer resort, do it like a true tourist and walk or ride a bicycle instead of taking the car or public transport.

5.

Depending on your age and physical condition, you can

, always in a moderate, controlled and fun way.

6

.

If you are near the sea or a swimming pool,

7.

All this, accompanied by good

and, above all,

We tried?

Happy Holidays!

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