Coronavirus: These are the exercises that endocrines recommend to be active in confinement

Exercising during confinement with the coronavirus is vital to avoid gaining weight and losing muscle and agility. Both older and younger. In addition, moderate-intensity physical activity stimulates the functioning of the immune system and reduces the risk of viral respiratory tract infections; It can have psychological benefits and contributes to reducing the levels of stress and anxiety that can occur as a result of the COVID-19 pandemic.

For this reason, the Endocrinology, Nutrition and Physical Exercise Working Group (GENEFSEEN) of the Spanish Society of Endocrinology and Nutrition (SEEN) recommends following these guidelines daily:

Aerobic activities
Benefits: improvement of cardiorespiratory capacity, musculoskeletal system and immune system.

-Walk indoors 10-15 minutes several times a day.

-Up and down flights of stairs inside the house if possible.

-Exercise by following an eHealth video, from the internet or from a mobile application.

Strength training
Benefit: preserve muscle and strength, bone health and increase basal metabolism.

Activities: Here is an example of simple full-body muscle training. It is important that variables such as the intensity, load or selection of the exercises are adapted by each person (ideally with the help of a professional) according to their degree of training and available material.

-Legs: Squats or stride with / without weight on the arms. In older adults, the squat movement could be started by rising from a chair.

-Shoulders: Lateral elevation of arms (without weight, with elastic bands, weights or dumbbells according to individual level).

-Glute: Pelvis lift (with 2 supported legs for beginners and only one advanced).

-Pectorals: Push-ups. Against wall, table or floor (with / without knees supported) according to physical condition.

-Dorsals: Remo traction with elastic band.

-Abdomen: Iron. For beginners on a chair, for a more advanced level on the floor.

Indications
– Perform whole body routine 3 times a week.

Perform between 10-15 repetitions with each exercise.

– Repeat the circuit 2-4 times

– Go from one season or exercise to the next with a short break.

– Each session can be started and ended with some flexibility exercises or stretching. .

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