Exercises at home for children, adults, and seniors
Remember that an exercise routine contains three important phases:
Warm up.
Execution of the exercise.
Stretching or cool down.
Here are some tips for exercising at home:
Kids:
Stretch to warm up the muscles, starting with the lower limbs, trunk, upper limbs.Perform rotations and stretching of the neck and head.Let’s take advantage of this moment so that the little ones learn to feel their body, to know it, and to value the importance of taking care of it by eating healthy, drinking water, exercising, and sleeping the hours required for their age.
Walk and run around the house setting a time or goal.
Go up and down the stairs.
Jump small obstacles.
Perform push-ups on your knees.
Do squats.
Dance.
It is recommended that all sessions last between 20and25minutes to keep them active and prevent them from getting bored.These can be done twice a day by swapping the activity.If the children are very young, simply paying attention to them, making them dance, and being with them can work.
Let’s take advantage of new technologies to perform exercises through games and dance routines that exist on different platforms to activate their entire body.
Adults
A simple body and joint mobility should always be performed to warm up before the routine and avoid injuries.Here are some practical tips:
Start with a simple activity.For example, 10minutes of light jogging.
Incorporate more basic exercises.For example, 10squats.
Continue with another simple exercise, but one that requires a little more complexity and effort.For example, 20lunges.
Finish with an exercise that requires more effort.For example, 10 push-ups.
With these exercises, you will have a basic routine to keep you active.You can start doing a few repetitions and increase them each week.
Another exercise alternative is:
Get up and sit back down or squats.
Leaning on the table stand on your tiptoes.
Lying on the floor perform leg raises.
Lying on your side on the floor, raise your legs.
Supported on the wall, bed, or on the floor perform push-ups.
Lunges.
Abs.
Weighted arm elevations (water bottle, package of rice, beans, or lentils).
Weighted arm exercises (water bottle, package of rice, beans, or lentils).
Weighted lateral raises (bottle of water, package of rice).
In each case, it is recommended to do 10to15repetitions.
It is important to remember that the American College of Sports Medicine recommends that adults accumulate 150 minutes of moderate-intensity exercise per week, managing to involve large muscle groups to maintain good health.
Seniors
The US National Institute on Aging has developed an exercise plan to stay active while at home:
Exercise 1
Bring your head forward and backward as much as your joint allows, but without forcing it.Then bring your ear to your shoulder and bring your chin to your shoulder, slowly stopping in the middle.
Finally, move your head taking it to one side and another (as if saying no), as much as your articulation allows, without forcing it.
Do 10 repetitions for each move.
Exercise 2
Standing.Legs shoulder-width apart.Hands on the waist.Flex the trunk laterally.Return to the center and repeat on the other side.Repeat 10 times.In the end, put your hands on your waist, feet together.Rotate your hip to one side and the other by making circles with your pelvis.Do it at least another 10 times.
Exercise 3
Arms stretched in the air and knees bent.Move your right arm to your left side, and your left arm to your right side, each time with more rhythm and intensity.
Exercise 4
Stand about 15 cm from a table or the back of a fixed chair with your feet apart.Bend at the waist, lean into the chair until you’re about 45 degrees.Raise your leg back, stretch it slowly.Stay in this position.Begin to slowly lower your leg back to the starting position.Repeat the exercise with the other leg, alternating 10 times.
Exercise 5
Hold a dumbbell (or any other heavy object) in each hand with your arms at your sides.Bending your arms at the elbows, lift them towards your shoulders and then lower them towards your sides.Repeat 10 times.
Exercise 6
Place your hands outstretched against the wall.Slowly lower your body and come back up.
Exercise 7
Sit down.Lean slightly forward and stand up.Sit back down.Get back up.Repeat two sets of 10.
Exercise 8
Sit in a chair with an armrest.Lean forward slightly, keeping your back and shoulders straight.Hold on to the chair’s armrests and inhale.Put your feet under the chair, raise your heels and put all your weight on your toes.Push yourself up with your arms and lift yourself up as you exhale.Sit back down slowly as you inhale.
Exercise 9
Sitting, raise your right leg with your knee bent at 90 degrees.Keep your leg and foot elevated 10 to 15 cm off the floor for five seconds.Repeat 10 times, then switch legs and do 10 reps on the other leg.
Exercise 10
Sitting, cross your arms holding your shoulders.Bend down to the ground and twist to the left and right side each time.Take a deep breath and repeat 10 times.
Fuentes:
American College of Sport.
US National Institute on Aging.
The dissemination hereof is for informational purposes only and does not replace, under any circumstance or condition, a consultation with a specialist, for which ABC Medical Center is not responsible for the use that may be given to it. If you require more information related to the subject, we suggest you contact your trusted specialist directly.
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Pneumococcal vaccines
Pneumococcal disease can cause serious infections in the lungs (pneumonia), the bloodstream (bacteremia), and the lining of the brain and spinal cord (meningitis).
Active immunization for the prevention of invasive disease caused by Streptococcus pneumoniae in adults 65 years of age and older.
Scheme type:
*Two pneumococcal vaccines are recommended for all adults 65 years of age or older.
*One dose of Pneumococcal 13 vaccine should be given first, followed by one dose of Pneumococcal 23 vaccine, depending on your age and health.
Rabies
Human rabies is a viral disease transmitted by the bite of an infected animal. It is characterized by acute encephalomyelitis (an aggressive response of the immune system that destroys the myelin layer of the nerves and alters its function at the level of the brain or spinal cord).
Vaccination is indicated in the following cases:
Prevention of rabies in subjects exposed to risk of contamination. It is recommended for certain international travelers, based on the occurrence of animal rabies in the destination country.
Scheme type:
There are two types.
1. Pre-exposure scheme, consists of three doses of rabies vaccine:
First dose, on the chosen date.
Second dose 7 days after the first dose.
Third dose 28 days after the first dose.
2. Post-exposure scheme, people not vaccinated against rabies, consists of five doses of rabies vaccine.
First dose, on the date indicated.
Second dose 3 days after the first dose.
Third dose 7 days after the first dose.
Fourth dose 14 days after the first dose.
Fifth dose 28 days after the first dose.
* If the individual continues to be at risk of exposure to the disease, revaccination should be considered.
Anti-Herpes Zoster
Herpes zoster is a painful, burning rash. It usually appears on one part of the body and can last for several weeks. It can cause long-lasting severe pain and scarring. Bacterial skin infections, weakness, muscle paralysis, hearing or vision loss may occur less frequently. Herpes zoster is caused by the same virus that causes chickenpox. After you have had chickenpox, the virus that caused it remains in the body of nerve cells. Sometimes after many years, the virus becomes active again and causes herpes zoster.
Vaccination is indicated in the following cases:
Immunization of patients from 50 years of age for the prevention of herpes zoster and post-herpetic neuralgia (PHN), reduce pain associated with acute or chronic herpes zoster.
Scheme type:
Single dose.
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Comparison of COVID-19 vaccines
Pfizer-
BioNTech
Pfizer-BioNTech
What is its effectiveness and what does it refer to?
Vaccine type: mRNA Effectiveness: 95% after the second dose in the prevention of symptomatic COVID-19.
No Does not contain egg, latex, or preservatives.
How many doses are needed?
Two doses are needed, at least 21 days apart (or up to six weeks apart, if necessary).
Who should or shouldn’t get the vaccine?
People who should receive the vaccine are those over 16 years old.
People who should not receive the vaccine are those who have a history of anaphylactic shock (severe allergy) or who are allergic to any component of this vaccine such as polyethylene glycol (PEG) or polysorbate.
What are the possible side effects of the vaccine?
Pain where the injection was given, fatigue, headache, muscle pain, chills, joint pain, fever, nausea, malaise, and swollen lymph nodes.
How long will it take for me to be protected and what does it protect me from?
After 14 days of having the complete scheme (after the administration of the 2nd dose), the protection period is still under study. It protects us from serious COVID-19 or requiring hospitalization.
Moderna
What is its effectiveness and what does it refer to?
Vaccine type: mRNA Effectiveness: 94.5% after the second dose in the prevention of symptomatic COVID-19.
Does not contain egg, latex, or preservatives.
How many doses are needed?
Two doses are needed, at least 28 days apart (or up to six weeks apart, if necessary).
Who should or shouldn’t get the vaccine?
People who should receive the vaccine are those over 18 years old.
People who should not receive the vaccine are those who have a history of anaphylactic shock (severe allergy) or who are allergic to any component of this vaccine.
What are the possible side effects of the vaccine?
Pain where the injection was given, fatigue, headache, muscle pain, chills, joint pain, fever, nausea, and swollen lymph nodes in the arm in which you received the injection.
How long will it take for me to be protected and what does it protect me from?
After 14 days of having the complete scheme (after the administration of the 2nd dose), the protection period is still under study. It protects us from serious COVID-19 or requiring hospitalization.
Janssen/
Johnson
& Johnson
Janssen/ Johnson & Johnson
What is its effectiveness and what does it refer to?
Vector-based vaccine. Effectiveness: 72.0% in the prevention of symptomatic COVID-19.
85% in the prevention of severe COVID-19.
Does not contain egg, latex, or preservatives./strong>
How many doses are needed?
Only one dose in needed.
Who should or shouldn’t get the vaccine?
People who should receive the vaccine are those over 18 years old.
People who should not receive the vaccine are those who have a history of anaphylactic shock (severe allergy) or who are allergic to any component of this vaccine.
What are the possible side effects of the vaccine?
Pain where the injection was given, headache, fatigue, muscle pain, chills, fever, and nausea.
How long will it take for me to be protected and what does it protect me from?
After 28 days of having the complete scheme (the last dose applied), the protection period is still under study. It protects us from 85% serious COVID-19 or requiring hospitalization.
AstraZeneca
and
Oxford
University
AstraZeneca and Oxford University
What is its effectiveness and what does it refer to?
Adenovirus vector-based vaccine. Effectiveness: 82% after the second dose in the prevention of symptomatic COVID-19.
How many doses are needed?
Two doses are needed, at least 56 days apart (or up to 84 days apart, if necessary).
Who should or shouldn’t get the vaccine?
People who should receive the vaccine are those over 18 years old.
People who should not receive the vaccine are those who have a history of anaphylactic shock (severe allergy) or who are allergic to any component of this vaccine.
What are the possible side effects of the vaccine?
Pain where the injection was given, fatigue, headache, myalgia, arthralgia, and fever, which were mild to moderate in intensity and disappeared within 48 hours of vaccination.
How long will it take for me to be protected and what does it protect me from?
After 14 days of having the complete scheme (after the administration of the 2nd dose), the protection period is still under study. It protects us from serious COVID-19 or requiring hospitalization.
Sputnik V
What is its effectiveness and what does it refer to?
Adenovirus vector-based vaccine. Effectiveness: 92% after the second dose in the prevention of symptomatic COVID-19.
How many doses are needed?
Two doses are needed, at least 21 days apart (or up to six weeks apart, if necessary).
Who should or shouldn’t get the vaccine?
People who should receive the vaccine are those over 18 years old.
People who should not receive the vaccine are those who have a history of anaphylactic shock (severe allergy) or who are allergic to any component of this vaccine.
What are the possible side effects of the vaccine?
Pain where the injection was given, fatigue, headache, myalgia, arthralgia, and fever, which were mild to moderate in intensity and disappeared within 48 hours of vaccination.
How long will it take for me to be protected and what does it protect me from?
After 14 days of having the complete scheme (after the administration of the 2nd dose), the protection period is still under study. It protects us from serious COVID-19 or requiring hospitalization.
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Contáctanos Autoevaluación Cardiovascular
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