Most leisure sailors think that the sail itself is sufficient as a training activity to keep them healthy. Sailing for leisure time could instead be considered an almost completely sedentary activity.
Most leisure sailors think that the sail itself is sufficient as a training activity to keep them healthy. Most of them think that walking during the mooring period could be the right activity to get the right fitness everyone needs.
Unfortunately, both these assumptions are wrong.
Sailing for leisure time could instead be considered an almost completely sedentary activity.
Our body needs more stimulation to stay fit and healthy. In fact, WHO (World Health Organization) indicates at least 150 minutes of moderate aerobic activity during the week, plus 2 muscle strengthening sessions per week as a minimum requirement for a healthy human being. Moderate-intense aerobic activity could reach 300 minutes per week for additional health benefits. This means, for example, 30-60 minutes 5 times a week.
Light and aerobic activity like walking can, in fact, help us keep our metabolism high, it could help to consume some of the calories we introduce by eating and able to support the heart and the circulatory system. But our body means much more. Think of your joints, muscles, coordination, balance, and so on.
All this highlights the need for more intense and different movements and workouts.
We must also think that aging means a slow decrease in the efficiency of the structures of our body, pushing us towards the need for a more accurate “maintenance”. Therefore, we need to focus more on protein balance in our diet, on the strength level of our main muscles, on the efficiency of our nervous system challenging it with the right exercise.
Fortunately, research tells us that we can challenge and improve our body’s capabilities with a small amount of time dedicated to short training routines, practically without fitness equipment.
But before we start talking about exercises, repetitions and duration, we have to take a step back by evaluating some things about our fitness level. In fact, any proper exercise routine must start with a good assessment of our problems (back pain and so on), our age and fitness level and our goals.