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:
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.
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.
– 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. .