If a person wants to feel good, have more energy and even add years to their life, one of the main aspects to consider is regular physical activity, experts say.
For example, being physically active can help prevent weight gain or maintain a healthy weight, and it doesn’t require going to the gym. Any amount of activity is better than none, and only daily life tasks help.
Similarly, exercise can improve muscle strength and increase endurance. “Exercise delivers oxygen and nutrients to tissues and helps the cardiovascular system work more efficiently. And when heart and lung health improves, a person has more energy to complete daily tasks,” say Mayo Clinic experts.
Regular physical activity helps improve moodfights physical conditions and diseases, improves sleep quality and even makes contributions in terms of social life.
Considering the importance of this practice, Harvard University conducted research after which they recommend an ideal exercise to maintain flexibility and which helps the joints achieve a healthy range of motion and in doing so also reduces the risk of stress on joints and muscles. .
These are stretches which, although many people do not consider it an exercise as such, bring a series of benefits to the body and can be practiced at any stage of life. It is common to think, for example, that stretching is practiced only by runners or gymnasts. Yet stretching is essential for everyone to protect their mobility and independence.
“A lot of people don’t understand that stretching should be done regularly. They should be daily,” said David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital.
The reason stretching is essential and should be done daily is that, according to researchers, it keeps muscles flexible, strong and healthy, and people need this flexibility to maintain range of motion in their joints because without it, muscles are at risk of shortening and becoming tight. If no stretching is done, when the muscles are required for activity, they are weak and unable to fully extend.
Tests determine that if you don’t stretch, you put your body at risk of starting to suffer from joint pain, strains, and even possible muscle damage. Healthy muscles also help someone with balance problems avoid falls.
“Las áreas criticas para la movilidad están en las extremidades inferiores: las pantorrillas, los isquiotibiales, los flexores de la cadera en la pelvis y los cuádriceps en la parte delantera del muslo”, aseguró Nolan y recommended realizar ejercicios de estiramiento al menos tres veces weekly. On the other hand, he clarified that it is important to maintain consistency in these activities to see long-term benefits.
Other research from the same university has recommended exercises that help keep fit and are as follows:
– Raise arms and legs: With hands and knees resting on the floor, raise and stretch one leg and one arm at the same time. The most advisable thing to maintain stability is, for example, to lift the left leg and the right arm or vice versa. The ideal is to do ten repetitions, according to an article in the newspaper The confidentialfrom Spain.
– The bridge: the exercise starts with the person lying on the back. The legs are bent and the arms are kept straight, parallel to the body, with the palms of the hands on the ground. From this position, the spine is lifted, squeezing the buttocks, and the exercise is performed ten times.
– The iron: This exercise begins lying on your stomach. Elbows on the ground and feet together, lift the trunk at least ten times. An alternative for people who find it difficult to lift their body in this position is to bend their knees and rest them on the floor.