On the basis of scientific evidence and a collection of works by leading local experts, the Chilean Ministry of Health has drawn up a series of specific recommendations in line with our local culture and in an initial stage so that at least we start by moving more.

Source: Chilean Ministry of Health, Global Strategy against Obesity, (Estrategia Global contra la Obesidad) EGO-Chile

We recommend walking as a means of transport in your daily life and as a recreational activity. This type of physical activity may be carried out by people of all ages and in any physical condition as it does not require a great effort and it does not produce any damage to joints as would racing or jogging in the case of those not in a good state of fitness. The bases for this recommendation consider the benefits of walking on the increase in the use of the organism?s energy, the strengthening of the respiratory system, the reduction of the risk of high cholesterol and an increase in musculature. The best form of performing this activity is taking quick steps and this may be done by breaking it into periods of 10 minutes each. Along these same lines we recommend the use of stairs instead of lifts or escalators.

We recommend stretching and muscular elongation exercises consisting of movement of joints to compensate inadequate postures, utilizing the various spaces in your home, place of studies or work. These exercises aim at improving the mobility of the joints, strengthening ligaments and tendons, reducing the risk of industrial injury and controlling or reducing damage from inappropriate postures affecting muscular groups. The increase in flexibility allows you to perform in a better manner all your daily or sporting activities, reducing the risk of injury. This includes a specific recommendation to do stretching exercises for at least 5 minutes during the day in order to maintain flexibility and retain the joints in good condition. It is important to perform these exercises when rising from your bed or after spending long periods of time sitting down, and carrying out activities with repeated movements

In order to reduce the typical stress of modern life, we recommend physical activities in adequate conditions and surroundings according to the personality and interests of each person. For this, we recommend the practice of interesting activities to take advantage of the relaxing effects of exercise in a relaxed atmosphere, strengthening such values as teamwork, friendship and solidarity. These activities may be performed indoors such as in courts, gymnasiums or even at home in the form of games or dances, or outdoors in walks, excursions or bicycle rides. It is important to favour this type of recreation in your daily life over other forms of entertainment, which involve long periods sitting down watching television or on the computer. It is especially important to perform these activities as a family, particularly during weekends, going for walks with the kids, skating or riding bicycles, skipping the rope, etc. Together with a greater burning of energy by the entire family, it also foments peaceful coexistence, strengthens ties and provokes greater affection.

These can be planned physical exercises within the working day. Their purpose is to activate the musculature and the cardiovascular and respiratory systems in order to contribute to an improvement in a person?s physical capacity. What is specifically recommended is pre-established routines with a moderate intensity comprising exercises for moving the joints, abdominal strengthening, muscular elongation, flexing of legs, strengthening of the back muscles, flexing of arms, amongst others. It is known that together with the physical benefits these produce, labour relations improve and these moments lead to laughter and good humour.

We recommend exercising at least 3 times a week for it to have a real effect on improving your physical condition. People that seek to control or reduce their weight require a greater frequency and duration of exercise. Through periodic and sustained stimulation, an improved metabolism of fats and carbon hydrates, better blood circulation and respiratory capability are produced, which are beneficial for deceases such as diabetes, hypertension and cholesterol, amongst others. To do exercise only requires comfortable shoes and clothing. In many regions in this country there are places where these activities take place at no cost whatsoever as these facilities are put at the disposal of the neighbourhood by the community authorities and other benefactors. Enquire from your municipal commune and if no facilities are available, you can get together with your neighbours in order to promote such an idea in your neighbourhood.

The capacity to do exercise with a greater or lesser intensity depends mainly on the physical training of each person, the type of training (be it resistance, strength or speed) and the age and sex of each one. Each person must gauge the intensity of the exercise in accordance with his or her physical capacity and increase it gradually as his or her capacity goes increasing. All those that have begun with these routines acknowledge that at the beginning it is tough, but after a period of time it becomes indispensable and it produces great pleasure that is difficult to give up.