Sedentary lifestyle (3/3) - Frequency and duration of exercise, diet, sleep...: Dr. Ndarao Mbengue's practical guide

As part of our series on health and the harmful effects of physical inactivity, Seneweb gives the floor to experts. In this second installment, Dr. Ndarao Mbengue, a lecturer and researcher at INSEPS and director of sports at UCAD, details the rules for sports practice adapted to each age group. Professional supervision, session duration, nutrition, and sleep: an overview of the keys to effectively combating a sedentary lifestyle.

How important is it to be supervised by a specialist when engaging in physical activity?

Nowadays, we see many people engaging in physical activity at their own pace. However, it is essential to seek guidance from a specialist tailored to one's specific needs. A coach is best suited to direct individuals and help them achieve their goals safely.

How many weekly sessions and what minimum duration do you recommend?

To begin, it is necessary to do at least three sessions per week, of 30 to 45 minutes each, or up to a maximum of one hour. As you progress, you can increase to five sessions per week to meet more sustained needs.

Does this schedule vary according to the person's age, weight, and abilities?

This training schedule varies depending on age, availability, abilities, and individual goals. For example, an overweight person who wants to lose weight will have a higher volume of sessions than someone simply looking to maintain their fitness. Similarly, the pace differs between seniors and younger people. Prior athletic experience and any existing health conditions should also be considered before choosing a sport.

Is it essential to assess an individual's physical condition, cardio, and strength before proposing a program?

According to best practices, before starting a training program, it is essential to assess physical condition using a questionnaire, as well as cardiovascular, flexibility, and strength tests. Not all individuals have the same predispositions, fitness levels, or expectations.

Also read, dossier 1/3 - Health: When the pace of work traps workers in a sedentary lifestyle

Do you ever encounter time constraints from your clients?

Yes, we often encounter a lack of availability from our students, who struggle to meet the allotted time due to their studies or work. In these cases, we adjust the sessions or modify the schedules to allow them sufficient training time to achieve their goals.

When in-person sessions are no longer possible, what alternative do you propose?

We offer them video-recorded sessions that they can reproduce at home, or live sessions via video call. The ultimate goal remains to avoid a sedentary lifestyle.

Some people follow online programs. Is this really advisable?

If the proposed movements are executed very well, there is no problem. However, it is essential to ensure that the program is perfectly adapted to the pace and actual needs of the practitioner.

What do you think about doing sports in the morning, before going to school or work?

In many countries, workers engage in physical activity before starting their day: this is called a "muscle warm-up." This directly contributes to productivity. This activity can be done at home, in a dedicated space, or directly within the company, as some organizations provide gyms for their employees.

Do you pay attention to your students' diet, knowing that poor nutritional hygiene can negate the benefits of sport?

A healthy and balanced diet allows athletes to maximize the positive effects of physical exercise. We cannot control 100% of what they eat, but we advise them on food choices based on their goals.

What constitutes a balanced diet for an athlete?

An athlete should limit very fatty foods as well as excess carbohydrates (such as pasta). It's best to favor steamed vegetables and drink plenty of lukewarm water. Ice water should be avoided, as it slows the digestion of fats and starches and can eventually clog blood vessels.

Doctors say that lack of sleep hinders the benefits of exercise. Are you interested in the rest time of your athletes?

These doctors are absolutely right. An individual needs at least 8 hours of sleep per night. Athletes must absolutely rest after physical exertion and avoid going to bed late. Although we don't live with our students, we offer them a tailored program that includes sufficient recovery time.

How do you handle potential sports injuries or accidents?

Injuries sometimes happen; it's perfectly normal in sports. In such cases, we provide immediate assistance. This is why sports coaches must absolutely master first aid techniques.

How do you care for the elderly? Is there a specific schedule for them?

Older people need to follow a pace adapted to their age, any health conditions they may have, and their endurance capacity. With age, cells age and physical activity levels decrease. That's why we recommend private lessons for them.

Can people with reduced mobility also follow an adapted program?

Of course. There are programs specifically designed to accommodate their disability and allow them to practice the sport of their choice. They need close support, both physical and psychological, to boost their self-confidence.

At what age should children start physical activity and what advice do you give to parents?

I advise parents to use qualified and experienced instructors who can monitor the child's psychological, physical, and physiological development in order to create a personalized program. In reality, children are active from birth; therefore, we primarily focus on play to instill a love of sport. As they grow, the program evolves. It's important to remember that weight training is strictly prohibited for those under 16.

Does running on the beach really help burn fat?

Yes and no. To burn maximum fat, you need to run for at least 45 minutes to an hour, whether on the beach or elsewhere. However, running in the blazing sun is bad for your health: instead of burning fat, it dehydrates the body. It's generally recommended to run after the dawn prayer ( Fajr ) or at dusk.

Is training at home with an exercise bike sufficient for good physical maintenance?

While cycling isn't the only benefit, it's best to combine it with other muscle-strengthening and maintenance exercises. Nevertheless, 45 minutes of cycling provides a good foundation.

In your complex, what types of exercises do you offer for weight loss?

We primarily offer fitness classes, a comprehensive discipline performed to music that combines endurance, muscle strengthening, and coordination. We also have rooms equipped with strength training equipment: weights, resistance bands, dumbbells, etc.

Tell us about your sports complex and its facilities.

The rector of UCAD, Professor Alioune Badara Kandji, wants to make physical activity the third priority within the university. The complex houses a sports school for children, as well as adapted physical activity programs for teaching staff, students, and senior citizens.

Also read, dossier 2/3 - Dr. Bineta Guèye (HOGIP): "A sedentary lifestyle kills as much as tobacco" Dossier Sedentary Lifestyle

What difficulties are you currently facing?

Our main focus is the development of sports infrastructure that meets national and international standards. We are working with partners to build a large sports complex within the university, including a football pitch, an athletics track, an aquatic center, and gymnasiums for indoor and combat sports. There is a wealth of hidden talent to be discovered, not to mention the local community that needs support in combating sedentary lifestyles.

Is there a risk that evening training will disrupt sleep?

No. Doing 40 to 45 minutes of exercise right after sunset actually helps you get a good night's rest.

Is there a difference between running on sand and running on a hard surface?

Absolutely. If the sand is fine, you can run barefoot. However, on a hard surface, wearing appropriate shoes is essential to avoid injuring your joints, bones, and muscles.

How does running on an incline compare to running on flat ground?

For a beginner, it's best to run on flat terrain. Running uphill requires significantly more energy expenditure, especially on the ascents.

Is walking alone sufficient as physical activity?

Yes, but it all depends on the duration, pace, and the person's body type. To replace running, you can alternate between prolonged slow walking and periods of brisk walking.

At what precise moment does the body begin to burn fat during exercise?

It's around 45 minutes of exercise maintained at a good pace.