The importance of exercise

The current demanding and exhausting pace of life in our cities has caused an enormous rate of diseases related to a sedentary and unhealthy lifestyle in relation to nutrient intake. This information produces alarm in our conscience in the perception we have of ourselves and those closest to us. Feeling good and looking good is a reaction to this affront, let’s look inside ourselves, let your soul find refuge and at the same time strength and balance. In addition to establishing a practical nutrition program in which your body meets all the nutritional requirements necessary for its optimal functioning; —Of course: including the 5 basic food groups (grains, vegetables/fruit, meat, protein seeds, legumes and dairy.) to detonate the vital energy of the entire system. In addition to a recommended average of at least 4 average glasses of water in daily consumption. If this point has been completed, write a Check. Congratulations! By fulfilling this requirement, a new battlefield opens: *vigorous physical activity. *The simple name may frustrate you, but keep in mind that this activity will result in triple the energy invested, a more toned body and in effect happiness, youth and beauty.

Next challenge: Establish a basic fitness routine.

Physical activity represents an important percentage of contribution to the general health of the body as a whole. The benefits for the coronary, respiratory, immune system and also for good musculoskeletal functioning are indisputable. *Mens sana in corpore sana, from the Latin that means: Healthy mind in a healthy body, it is indisputable that when we feel well physically the mind will release flows of oxytosin (molecule of happiness) that will result in comprehensive well-being.

Warm-up and stretching (duration: 20 minutes)

Basics to prepare the body for this daily program; It consists of conditioning the muscles to an increasingly wider range of action, working resistance.

• Head and neck rotation: activates cervical vertebrae and neck muscles. 2 sets to the right 20 times 2 sets to the left 20 times.
• Trunk rotation: It is necessary to achieve range of motion with the same repetitions of the previous exercise.
• Legs open at a 30 degree angle; We begin by bringing our hands stretched to the floor inhaling and rising as we exhale, until our hands are stretched over our head. 30 wide and easy repetitions.

Physical conditioning: (duration: 30 to 40 minutes)

• Squats 4 sets with 20 repetitions. Deep breathing and gentle movements are recommended, very important amplitude from beginning to end of movement. Straight back working: thighs, glutes and extensors.
• Basic abdominals: 4 sets of 15 repetitions: With this simple exercise the trunk, abdominals and the resistance of the lumbar vertebrae are strengthened. Tip: Concentrate the work on the central abdominals halfway through the execution of the movement.
• Short push-ups: 4 sets of 15 repetitions. Ideal low-impact exercise that activates the arms, the upper portion of the trunk (chest) and the back. *If required, execute the movement with knees resting on the floor.

Cardio recommendation:

• Ascend stairs: go up 50 steps, go down 50, this is completed on a regular staircase of 10 to 15 steps. Perform domestic calculation.
• Jogging: ideal for the cardiac and respiratory system. It consists of jogging gently for an approximate period of 20 minutes or at least 1.5 km at a constant pace.
• Swimming: 200m recommended for beginners in freestyle. These primary exercises will help you energize your daily day and if they are accompanied by a cardiovascular exercise program they complement the special combo.