Tag Archive for 'benessere'

10 healthy rules to feel ourselves mentally and physically fit

In our society, very often feeling fit is experienced as a duty, because  our friends, the doctor or our partner ask us to be fit and we feel pushed to “do something” to not listen more those questions about why we do not want to do anything. Other times, however, it is the case of those who already practice in the gym to develop a mentality centered on the idea, that to feel good, we must do more and more and the results will be achieved only with pain and tiring sessions in which we challenge ourselves to reach the limit.

Neither of these two approaches to physical activity is of great help in promoting the pleasure of carrying out an activity without any other purpose than the desire to be physically and mentally fit and being at ease producing positive effects on one’s well-being, which are momentary but also lasting over time if carried out continuously. To motivate us to undertake and maintain this type of path it is important to know what we tell ourselves. Here are 10 rules, which represent 10 ways of doing that if acquired could support the choice and maintenance of a physically active lifestyle .

  1. Enjoy the work to be fit
  2. Build a peaceful mind
  3. Breath to feel your body
  4. Visualize your wellness
  5. Listen the heart calm and when working full of energy
  6. Image what you do before to do it
  7. Be your breathing
  8. Feel the body flexibility
  9. Be linked to the good mood
  10. Be grateful to yourself for what you do

10 healthy streets indicators

It’s amazing for me how easy it would be to change our socially oriented sedentary lifestyle. Others, in this case in United Kingdom  are developing a different culture and try to change it to a socially oriented wellness lifestyle that comes from the movement.

  1. Pedestrians from all walks of life – London’s streets should be welcoming places for everyone to walk, spend time in and engage in community life.
  2. People choose to walk, cycle and use public transport -Walking and cycling are the healthiest and most sustainable ways to travel, either for whole trips or as part of longer journeys on public transport. A successful transport system encourages and enables more people to walk and cycle more often. This will only happen if we reduce the volume and dominance of motor traffic and improve the experience of being on our streets.
  3. Clean air – Improving air quality delivers benefits for everyone and reduces unfair health inequalities.
  4. People feel safe – The whole community should feel comfortable and safe on our streets at all times. People should not feel worried about road danger or experience threats to their personal safety.
  5. Not too noisy – Reducing the noise impacts of motor traffic will directly benefit health,improve the ambience of street environments and encourage active travel and human interaction.
  6. Easy to cross – Making streets easier to cross is important to encourage more walking and to connect communities. People prefer direct routes and being able to cross streets at their convenience. Physical barriers and fast moving or heavy traffic can make streets difficult to cross.
  7. Places to stop and rest – A lack of resting places can limit mobility for certain groups of people. Ensuring there are places to stop and rest benefits everyone, including local businesses, as people will be more willing to visit, spend time in, or meet other people on our streets.
  8. Shade and shelter – Providing shade and shelter from high winds, heavy rain and direct sun enables everybody to use our streets, whatever the weather.
  9. People feel relaxed – A wider range of people will choose to walk or cycle if our streets are not dominated by motorised traffic, and if pavements and cycle paths are not overcrowded, dirty, cluttered or in disrepair.
  10. Things to see and do – People are more likely to use our streets when their journey is interesting and stimulating, with attractive views, buildings, planting and street art and where other people are using the street. They will be less dependent on cars if the shops and services they need are within short distances so they do not need to drive to get to them.
Risultati immagini per 10 Healthy Streets Indicators

Goal of psychological counseling in top sport

  • Developing/improving athlete psychological skills to cope with the races
  • Psychological assessment of the athletes
  • Advice for coaches on specific issues of interest to them
  • Solutions for individual athletes problems that coaches no longer know how to cope
  • Collaboration in the management of the group outside workout
  • Psychological counseling to athletes and coaches during competition
  • Competitive stress management of athletes, coaches and staff
  • Athlete wellbeing improvement and management extra-sport life

Physical activity benefits for adults and older adults

Be Active, Sit Less, Build Strength, Improve Balance

From Now

Happiness

“Happiness does not come automatically. It is not a gift that good fortune bestows upon us and a reversal of fortune takes back. It depends on us alone. One does not become happy overnight, but with patient labor, day after day. Happiness is constructed, and that requires effort and time. In order to become happy, we have to learn how to change ourselves.”

Luca & Francesco Cavalli-Sforza

 

New fields of mental coaching

The mental aspect of sport is not only related on technical or tactical training. This aspect is only part although important. I would say that the first aspect of the mental coaching concerns the implementation of the daily life of an athlete, and then his/her daily lifestyle. Nutrition, sleep, friends and family are significant aspects of the success. In many sports, for example, weight control is an essential aspect  of the performance and live in a conscious and positive these aspects increases the athlete well-being. Research conducted by the United States Olympic Committee found that family and friends are needed for success as they provide economic support, encouragement and emotional stability. The second aspect refers to the mental component of fitness. Feeling fit and ready to face any situation of their athletic performance is an essential part of self-confidence and viceversa. In fact, the motivation and the mental capacity to resist effectively to physical fatigue and exercise intensity promote the quality of the training sessions. Moreover, in many sports you should develop abilities not depending of other technical skills and who are however crucial to determine the result. I think the serve in volleyball and tennis, free throws in basketball, penalties in football, kicks in rugby, start in motor sports or sailing. These situations need to be trained mentally with accuracy.

Sport as a way of life in Europe

On 15 November in Florence, at the Palagio di Parte Guelfa, it will be held the Conference “Sport as a way of life in Europe,” an event sponsored by the National Agency for Youth. On this occasion the experts  all over the world and policy makers will discuss the issues related to the practice of sport in terms of promotion of healthy lifestyles. A tour that will visit medical and scientific issues, investigating the role of sport for the prevention and treatment of many diseases; town planning and architecture, with a focus on the redesign of the city according to the practice of outdoor sports and “zero kilometer”; legal and administrative probing new regulations, and comparing them with those of Europe, that promote the creation and management of sports organizations.

Information: National Youth Agency

 

#Moveweek

MOVE Week is an annual Europe-wide event and an integral part of the NowWeMOVE campaign. This year, MOVE Week will take place from 29 September to 5 October. The objective of MOVE Week is to promote the benefits of being active and participating regularly in sport and physical activity throughout Europe. A wide range of promoters of physical activity (who we call MOVE Agents) coordinate events, including existing and new physical activities, for MOVE Week. MOVE Week and the NowWeMOVE campaign are being coordinated centrally by the International Sport and Culture Association (ISCA) in collaboration with the European Cyclists’ Federation (ECF). MOVE Week 2014 is financially supported by the European Union. MOVE Agents are the stars of MOVE Week. They make MOVE Week happen. A MOVE Agent can be a grassroots sport organisation, club, school, university, voluntary group, company, municipality/city or individual who organises a sport and physical activity event for MOVE Week. It is the MOVE Agent’s job to choose their event type and location, register it on the portal at moveweek.eu, gather the team they need to implement it, promote it in their communities and oversee it when it unfolds on the day(s). A MOVE Agent is a voluntary position, but ISCA and the National Coordinators in each country can give them advice on how to seek funding and support for their events. Toolkits, posters, flyers, banners and other promotional materials are also available to help MOVE Agents plan, gather support for, promote and stage their events

The numbers of well-being

The numbers of well-being:

10,000 steps every day to do

90 minutes max of consecutive work

15 minutes of relaxation or meditation daily

8 hours to sleep every day

5 meals recommended to eat an average amount of 2000 kcal

5 minute break every 90 minutes working

2 liters of water to drink every day

3 km walking  consecutively every day

We need to reduce our daily stress

Arianna Huffington wrote on Republica.it of today emphasizing the need to reduce daily stress derived from the work as the need to improve the quality of life and maintain a health condition. At this regard, it is worth remembering what are the attitudes and behaviors that put at risk the people health and welfare:

  1. excessive competitiveness,
  2. accentuation of key words in everyday language, without it needs for this and tend to eat the last words of a sentence,
  3.  concern not to respect the terms of work delivery,
  4.  intolerance towards others and delay,
  5. eager to receive reinforcements from others and tangible rewards,
  6. constant state of physical and psychological alert  that may lead to aggressive behavior,
  7. be usually impatient with people and situations,
  8. sufficiently attuned to the identification of specific targets, because more action-oriented ,
  9. feeling of guilt while relaxing or resting,
  10. overly critical toward themselves and others.

They are individuals who usually live their life always with the foot on the accelerator and they do not ever hold back. Although with a lot of energy, always in a hurry, go to the floor and never stop. This is their problem: consider every opportunity to slow down as a waste of time, since they have always focused on the next obstacle. The acceleration of the communication that we are living thanks to the diffusion of the mobile phone, e-mail and social networks, it made them even more prisoners of thisway of life.
Specifically, what are the aspects that most disrupt their health? The ambition, impatience or hostility? Longitudinal studies have found that individuals with high hostility scores, after 20 years from this evaluation had a higher frequency of deaths due to cardiovascular problems than those who had received low scores of hostility.
In addition, it is the association between hostility and cynicism that seems to produce such negative effects on personal wellbeing. The cynicism is explained in terms of mistrust in human nature, in ideals and social conventions.
In confirmation of this interpretation it has been shown that it is possible to work in a highly stressful environment, showing behaviors such as those described but maintaing a good health. This positive condition can be achieved if the  people:

  1. are committed not only to work but also to themselves, family and other values ​, thus avoiding falling into cynical attitudes,
  2. believe to exert control over their professional and private life,
  3. have a tendency to consider the changes in life as a challenge to manage, and not just as problems and concerns.