[vc_row full_width=”stretch_row” pix_padding_top=”pix-top-no-padding” pix_padding_bottom=”pix-bottom-no-padding” gradient_colors=”%5B%7B%7D%5D” el_class=”cont-overflow-none display-inline-block position-initial”][vc_column][vc_row_inner gap=”35″ gradient_colors=”%5B%7B%7D%5D”][vc_column_inner][vc_column_text el_class=”contenido-blog-c19″]Remember that an exercise routine contains three important phases:<\/span><\/p>\n Here are some tips for exercising at home:<\/span><\/p>\n It is recommended that all sessions last between <\/span>20<\/b> and<\/b> 25<\/b> minutes <\/b>to keep them active and prevent them from getting bored.<\/span> These can be done <\/span>twice a day<\/b> by swapping the activity.<\/span> If the children are very young, simply paying attention to them, making them dance, and being with them can work.<\/span><\/p>\n Let’s take advantage of new technologies to perform exercises <\/span>through games and dance routines<\/b> that exist on different platforms to activate their entire body.<\/span><\/p>\n A simple body and joint <\/span>mobility<\/b> should always be performed to <\/span>warm up<\/b> before the routine and avoid injuries.<\/span> Here are some practical tips:<\/span><\/p>\n With these exercises, you will have a basic routine to keep you active.<\/span> You can start doing a few repetitions and increase them each week.<\/span><\/p>\n Another exercise alternative is:<\/span><\/p>\n In each case, it is recommended to do <\/span>10<\/b> to<\/b> 15<\/b> repetitions.<\/b><\/p>\n 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.<\/span><\/p>\n The US National Institute on Aging has developed an exercise plan to stay active while at home:<\/span><\/p>\n Exercise 1<\/b><\/p>\n Bring your head forward and backward as much as your joint allows, but without forcing it.<\/span> Then bring your ear to your shoulder and bring your chin to your shoulder, slowly stopping in the middle.<\/span><\/p>\n Finally, move your head taking it to one side and another (as if saying no), as much as your articulation allows, without forcing it.<\/span><\/p>\n Do 10 repetitions for each move.<\/span><\/p>\n Exercise 2<\/b><\/p>\n Standing.<\/span> Legs shoulder-width apart.<\/span> Hands on the waist.<\/span> Flex the trunk laterally.<\/span> Return to the center and repeat on the other side.<\/span> Repeat 10 times.<\/span> In the end, put your hands on your waist, feet together.<\/span> Rotate your hip to one side and the other by making circles with your pelvis.<\/span> Do it at least another 10 times.<\/span><\/p>\n Exercise 3<\/b><\/p>\n Arms stretched in the air and knees bent.<\/span> Move your right arm to your left side, and your left arm to your right side, each time with more rhythm and intensity.<\/span><\/p>\n Exercise 4<\/b><\/p>\n Stand about 15 cm from a table or the back of a fixed chair with your feet apart.<\/span> Bend at the waist, lean into the chair until you’re about 45 degrees.<\/span> Raise your leg back, stretch it slowly.<\/span> Stay in this position.<\/span> Begin to slowly lower your leg back to the starting position.<\/span> Repeat the exercise with the other leg, alternating 10 times.<\/span><\/p>\n Exercise 5<\/b><\/p>\n Hold a dumbbell (or any other heavy object) in each hand with your arms at your sides.<\/span> Bending your arms at the elbows, lift them towards your shoulders and then lower them towards your sides.<\/span> Repeat 10 times.<\/span><\/p>\n Exercise 6<\/b><\/p>\n Place your hands outstretched against the wall.<\/span> Slowly lower your body and come back up.<\/span><\/p>\n Exercise 7<\/b><\/p>\n Sit down.<\/span> Lean slightly forward and stand up.<\/span> Sit back down.<\/span> Get back up.<\/span> Repeat two sets of 10.<\/span><\/p>\n Exercise 8<\/b><\/p>\n Sit in a chair with an armrest.<\/span> Lean forward slightly, keeping your back and shoulders straight.<\/span> Hold on to the chair\u2019s armrests and inhale.<\/span> Put your feet under the chair, raise your heels and put all your weight on your toes.<\/span> Push yourself up with your arms and lift yourself up as you exhale.<\/span> Sit back down slowly as you inhale.<\/span><\/p>\n Exercise 9<\/b><\/p>\n Sitting, raise your right leg with your knee bent at 90 degrees.<\/span> Keep your leg and foot elevated 10 to 15 cm off the floor for five seconds.<\/span> Repeat 10 times, then switch legs and do 10 reps on the other leg.<\/span><\/p>\n Exercise 10<\/b><\/p>\n Sitting, cross your arms holding your shoulders.<\/span> Bend down to the ground and twist to the left and right side each time.<\/span> Take a deep breath and repeat 10 times.<\/span><\/p>\n\n
Kids<\/h2>\n
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Adults<\/h2>\n
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Seniors<\/h2>\n