Who can, currently working in the Home Office. The commute is also the social contact to colleagues. How unhealthy the Work from home is?
The Home Office is basically a beautiful thing. Employees have more free space and can arrange your working hours more flexible. But in the current Situation that can quickly change into the opposite: The apartment is available for an additional Desk might be too small, the Partner is probably at home, children day care centers and schools are also closed because. Uninterrupted Work is not often possible. This makes for Stress. Which is, in turn, compensated with unhealthy behavior: We eat too much and to unhealthy snacking in between, and move us because of the output limitations to little. Not to understand me wrong: your home work is bad per se – provided that you have a largely normal life. But in the current situation the combination from a physiological point of view, is tragic.
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Little movement and a lot of food in the body for a certain period of time is certainly good. That’s really all that bad?
For a brief moment, but it is doing a lot of damage. We know that long-term stress affects the blood pressure, the heartbeat, the breathing. Too little exercise and too much food beat also the weight. Obesity, in turn, further follow-up promotes diseases such as type 2 Diabetes.
Over what time period are we talking about?
Basically, every day that doesn’t expire in a health-conscious structure promotes, the risk for subsequent diseases. Suppose we have this lifestyle – little exercise, more Stress, poor diet, increased alcohol consumption, would run for three to five months more, it can be assumed from a scientific point of view, of which, during this period, basic diseases to be massively promoted. We are talking about here, for example, of cardiovascular disease, but also metabolic diseases. Paradoxically, even those diseases, which increase the risk of developing a disease, difficult to Covid-19. The same is also true for many other viral and bacterial infections.
What can we do in concrete terms, in order to protect his health?
In the diet, particularly, three things are critical: too many simple carbohydrates, too much sugar and too much alcohol. Together, they promote Obesity and the risk for type 2 Diabetes. A good starting point for the personal risk of abdominal circumference is. In men, it is critical from a value of 112 centimeters, measured at the navel. In the case of women, there are values of over 94 centimeters. A good start can be all of these things for four days in the week to omit and replace it with healthy foods instead of flour, for example whole grain white food products. In addition, the principles of healthy Mediterranean diet apply. So: On the quality of food and attention. Good Oils such as Linseed, rapeseed and olive oil use. 500 grams of vegetables and two servings of fruit a day to eat. Also legumes and nuts are healthy. Meat only in moderation.
Michael Despeghel is a sports scientist and speaker on the topics of Fitness, prevention and health. Despeghel member of the management Board of the German society for preventive men medicine and teaches as a guest lecturer at the sports science Institute of the University of Gießen.
And in terms of movement?
Of 12,000 steps a day are a good first start to a lack of exercise prevent. However, this is no area to expect a positive effect on health, but merely a shortage. For comparison: The world health organization WHO recommends a daily minimum of 30 minutes of exercise with moderate intensity. You should, therefore, come easily to sweat.
Who has a step counter, you are probably familiar with another recommendation of 10,000 steps a day, it should be at least. Why do you speak of 12,000?
The recommendation of 10,000 steps was and is often criticized – rightly so. Because if you examine what is burned in kilocalories, and what Output is created in motion, is the amazing little. It has retracted to 10,000 steps a few decades ago, because this is such a nice round number. At 12,000 steps, we already see a greater Benefit. Better still would be to walk 15,000 steps a day. Only the reached hardly anyone. So the next logical step is: sports.
The 30 minutes of exercise a day are a good guideline, or it may be a little bit more?
If I exercise daily for 20 minutes in the Endurance – Cycling, fast walking, Nordic, Walking, and Swimming – then the heart rate and the blood will be reduced after twelve weeks of pressure drops. But with 20 minutes I can’t reach the metabolism, the cholesterol, for example. This happens for 35 minutes. And if I want to in addition have a positive effect on the immune system, should I exercise 45 minutes in the endurance area. So, there are various drawers that I can pull. If I want to now take all of these positive effects, the rule-of-thumb: Spend as a man, 2500 calories more in the week through physical activity. As a woman, to 1500, to get the maximum protection. That would mean: to go three to four Times a week, Jogging for half an hour.
Sport has an impact not only on metabolism but also on the Psyche. Especially in the current time, is more important than ever. How many sports should be to get the head off?
Alone with step does not include this effect. A Rumschlendern is not enough, there is a certain threshold – around 60 percent of the maximum Load capability needs. The heart rate in the endurance range should in any case be in a range of 190 minus age in years. When I reach that, this euphoric effect. The body releases the body’s own opiates, the brain in a good mood. At the same time, stress hormones are reduced. All of this is taken into account tied to higher stimuli, but the values I have just referred – 2500 for men and 1500 for women already.
What is the best Sport for the Psyche?
A little bit of everything, especially a combination of endurance and strength training. If the time is enough only for one of the two, then even the strength training is to be preferred according to the newer investigations, because the muscles is a crucial factor. On the one hand, it is important for the stabilization of the orthopedic system, on the other hand, it is also beside the liver is the main metabolic kitchen, the man possesses. And in fact, it is this euphoric effect, this distribution of the hormones of happiness, if you have heavy loads in the motor area and really to its limits goes. For example, pushups for so long, until the muscles burn and you get the feeling: Now nothing works. That’s why strength training is so important, but is not made so because it is, of course, exhausting. But that is precisely the Key. Endurance training more people, but we must also say that most of the challenge completely. To leave the comfort zone, brings the Psyche in a better balance.
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