These days as complicated for the population as it is to suffer confinement at home for an indefinite time, can allow us, if we were not doing it before, to follow healthy routines. Since Guianfantil.com We propose, among other things, physical exercise as an antidote. You can do it individually, as a couple or as a family. We don't need anything other than our body and the desire to move. Here is a practical guide to exercises that parents and children can do at home.
Teleworking, not being allowed to leave the house, stress from not being able to work or worrying about loved ones can make us fall into neglect, lie down all day, or pay for our anxiety or frustration by eating poorly. Performing physical activity on a daily basis may be the remedy time to avoid this situation.
Depending on our starting physical form, we will choose a lighter or more intense type of exercise. We will always adapt the exercises according to our physical condition and our age. If we have not exercised for two years, it is not a good idea to do hard training. The most normal thing is that we get injured or that we lose the desire to move the next day because of the stiffness.
All training should begin with a warm-up. This will help us avoid injury, as it increases the blood supply to the muscle and prepares it for exercise. The more intense the exercise that we are going to do, the longer the warm-up should be. It should last at least 10 minutes.
In it we must mobilize all the joints of the body. We will start with more global movements that include various parts of the body, such as jumping by opening and closing the legs and arms, and we will continue with more local movements. We will mobilize the ankles by standing on our toes and heels, we will make circles, we will move our knees, hips, pelvis, wrists, elbows, shoulders, back and neck. We must flex well, but without doing static stretches. Our goal is to wake up the system so that it is more prepared.
To finish we can race without moving from the site and, finally, add braking or changes in direction and pace. Warming up will also help improve our coordination.
The training we recommend from here will be of moderate intensity, since it reduces pro-inflammatory substances and improves our immune system.
High intensity training and sedentary lifestyle can predispose us to more infections. We recommend performing functional exercises, which work several muscle chains, not isolated muscles. Exercises based on gestures of daily life are used. This way we will work both strength and endurance, coordination, balance and power.
This training also helps us to strengthen the deep muscles that will give stability (the core) and another characteristic is that we do not need a lot of activity time to see results. We can start with sessions of 5 or 10 minutes and gradually increase the time.
We could start doing a series with the number of repetitions that we can handle without experiencing a lot of fatigue, but that costs us a little effort. We will try to do about 8 or 10 repetitions. It would be good to follow the routine 3 days a week, alternating with breaks. For static exercises, we should try to hold the posture for a minimum of 10 seconds, and gradually increase the time.
If this type of exercise does not motivate us a lot, we can always look for yoga, Pilates, Tai Chi classes online ... The important thing is that we move, and if it is doing something that we like, much better.
We can do jumps on site, planks, squats ... You have to have some imagination. Some boxes can make us the step function. A few bottles of water, washing machine detergent or a packet of vegetables can serve as weights, depending on our needs.
One of the most important things is to perform the exercises with good technique.. Before performing a routine it is important that you are clear about the correct performance of the exercise to avoid damage. At the beginning it will not be necessary to use extra weight, but little by little to continue improving it will be useful. To avoid injuries it is best to use light weights and increase the number of repetitions.
Physical exercise is always essential, but given our current situation even more. We must do it both children, young and old. Especially the latter. If you live with grandparents, a good idea is for the little ones to give them a gym class adapted to the older ones. Even if they cannot walk and are in a chair, we can always make them move their arms, trunk, feet… If they are reluctant, most of them like dancing. We could look for a music that motivates them.
We must be attentive to symptoms such as coughing, fatigue or shortness of breath. We should be able to talk while doing the activity. If we have some of these symptoms, it is best to stop exercising.
People with chronic lung diseases will also benefit from exercise, but this should be prescribed by their doctor (after spirometry and other tests) and supervised by a respiratory physiotherapist. Patients with COPD or chronic obstructive pulmonary disease can find that they will be more comfortable if they purse their lips when they exhale. Those with pulmonary fibrosis will be more comfortable taking a slower, deeper breath.
Don't forget to stretch! To end our session we must perform a stretch of the chains involved in the exercises. It is important to stretch calves, soleus, hamstrings, quadriceps, psoas, adductors, pyramids, glutes, lats, paravertebral, round, pectoral, trapezius, scalenes, biceps, triceps, forearms ...
For stretching to be effective, after training we must be a minimum of two or three minutes per muscle. Otherwise, we will not be able to reach the fascial barrier, which is the one that can influence the structure and posture the most.
This activity that we are talking about you should do it because it will make you feel better inside and out. Take note of all the advantages!
1 - It will help us reduce our stress levels. We will secrete endorphins, which will make us feel better both on an emotional level, helping to provide well-being, and on a physical level since they have an analgesic effect.
2 - To combat anxiety. It will increase the secretion of dopamine, which will help us adhere to training, and serotonin, which is essential to reduce anxiety, depression and to rest well.
3 - Exercise can improve our self-esteem.
4 - It will increase the capacity of attention and memory, essential for children and adults. We keep the body active, but also the mind.
5 - It will improve the state of the respiratory muscles and gas exchange.
6 - Improves circulation and strengthens the heart.
7 - Decreases the risk of developing other diseases cardiovascular, among others.
8 - It will strengthen the muscles.
In addition, it is important that this physical activity is done in parallel with other healthy lifestyle habits. And that, as the study carried out by the Ministry of Health of Costa Rica says under the title Physical activity, 'physical activity must be accompanied by a balanced and nutritious diet, adjusted according to age, sex, height and height. condition of the person '.
1 - Drink water and eat healthy.
2 - Get enough sleep. It is important to follow some routines and not go to bed at 3 in the morning watching movies ... Cortisol decreases at night and allows the immune system to repair and recover the muscles from exercise.
3 - If you can, sunbathe, even through a window. It is essential for regulating circadian rhythms and for synthesizing vitamin D, which in turn is important for regulating the immune system and for bones.
4 - Take the opportunity to play with your children, make crafts, and tell the people around you what you love them.
5 - Finally, if you are alone there are a thousand resources on the internet so you don't get bored: reading, visiting museums online, taking courses ...
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