How to combat sedentary lifestyle, and more if there is a second confinement

How to combat sedentary lifestyle

• After so many months of confinement, fitness and performance may have decreased. The beginning or resumption of physical exercise should be considered gradually to avoid injuries and to avoid getting frustrated with too strict starting goals. It is recommended that the first training sessions be shorter, about 20-30 minutes is sufficient. The important thing is to progress over time as the body adapts.
• Adapted to each person: Exercise must be adapted taking into account factors, such as age or conditions that pose an increased risk when doing sports (such as lung, osteoarticular, cardiovascular diseases …). It is recommended to always consult with a specialist if the person is in this situation.
• Make a training plan: Three general guidelines must be followed to establish the training plan that can be applied to the exercise you decide to perform.

1. Warm-up phase: all training sessions should start with this first phase, which can last between 10-15 minutes, and consists of three parts: joint mobility (rotation and smooth and progressive movements of the different joint axes), cardiorespiratory activation (smooth movements) involving the whole body), and muscle stretching (slowly and progressively, maintaining the position for approximately 15 to 30 seconds).
2. Exercise phase: it can be aerobic (walking or hiking, running or marathon, cycling, swimming, tennis, cross-country skiing) or anaerobic (those that involve a lot of intensity and a very short time to complete). Aerobic exercise should preferably be promoted, which is the one that provides the greatest cardiovascular benefit. The duration and intensity can be gradually increased to complete 45-60 minutes.
3. Recovery phase: in the last 5-10 minutes the intensity is gradually reduced, until the resting phase is reached and stretching / flexibility exercises are performed again.

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