Mariana Laserna and Alejandra Laserna
Psychologist and co-founders of Mundo Pilates
Being locked up and in social isolation for a long period of time not only causes emotional and mental discomfort, but at the same time causes a physical reaction in our body.
Continuous and prolonged isolation can, for example, raise blood pressure and cholesterol, weaken our immune system and put us at risk of cardiovascular disease.
Dealing with the psychological impact of losing our lifestyle and our daily routine will not be easy either. So how do we deal with all of this now that we are forced into social isolation?
We get a lot of information about how to keep the family entertained in these days of mandatory confinement: what games to play with the children, what movies to see, what virtual tours of museums they offer us, etc. But, beyond entertainment, there are a couple of things to keep in mind: our personality and our lifestyle. A naturally introverted person already has a knack for spending time alone with himself, although these days of isolation can be just as tough. An outgoing personality, who feels the need to be surrounded by people, will take on this season with greater difficulty.
Therefore, beyond the advice on how to entertain as a family, it is important to ask ourselves: how do we take care of ourselves?
01 The routine: We have had to cancel our routine and we are forced to create a new one. If we discard our traditional habits to spend the day in pajamas, working after hours, we will feel even more confused, frustrated and, therefore, stressed. It is advisable to keep the alarm clock and start the morning as we did regularly, as well as keep busy all day. If we now work from home, it is best to find a fixed place to become an office. Creating this new routine will give us a feeling of security and stability.
02 Social calendar: Not because we are in physical isolation should we forget social interaction. Now more than ever we need to find ways to connect with friends and family. In the event that we do not have remote work, we do not dedicate all our time to caring for the home and children. It is important to find moments for us, not only to chat, but to make video calls and see the faces of those we love.
03 Although it may sound contradictory, it is better to limit time on social networks and computer use. Let’s not blame ourselves if we ever spend the whole day connected, or if our children spent an entire afternoon in a Peppa Pig marathon. But let’s make the conscious decision to move away from the screen to spend time with ourselves. We can write in a journal, go out in the garden or meditate. Or look for a space in the house where we can be alone.
04 Physical exercise: This is the most frequently repeated tip. And the reason is clear: moving brings endless benefits; It raises the level of endorphins (the hormones that make you feel good), helps improve the immune system (ideal in times of illness) and gives us the pleasant feeling of having done something by ourselves. As if that were not enough, with the practice of exercise the organism releases dopamine and serotonin, which help us to fall asleep. For all this, it is essential to exercise every day and not let confinement serve as an excuse to immobilize us.
Pilates to be well
Pilates is a method that focuses on maintaining the functionality of the body, enhancing its strength and giving the freedom of natural movement that your body needs to stay balanced. Here are 5 exercises that you can do at home
01 Push – ups. (Work hard)
Start standing, and with a tilt of the head begin to lower vertebra by vertebra to the floor, walk forward and stand in a four-point position with your hands shoulder-width apart. Inhale by flexing your elbows and lowering your chest to the level of your thumbs, exhale and push the floor up to straighten your elbows (doing the push-up). Walk back stretched out the legs, reaching the feet and raise the spine vertebra by vertebra until you reach your starting position. Repeat 8 to 10 times.
02 Cat Stretch. (Stretch the spine and back of the legs)
Use a chair for this stretch. Stand behind her and rest both hands on the backrest, step back until your back is parallel to the floor. Inhale with a straight back and exhale rounding your back, as if you were an angry cat. Inhale and reopen your chest. Repeat 8 to 10 times.
03 One leg circles. (Relax and mobilize the hip)
Lie on your back with your knees bent and your feet flat on the floor, smooth spine, and active abdomen. You raise one leg straight up and with your pelvis stable we begin to draw medium circles moving from the hip. Do 10 in one direction and 10 in the other, switch to the left leg and repeat.
04 Shoulder bridge. (Relax and mobilize the spine)
Lie on your back, arms relaxed at your sides, knees bent, and feet flat on the floor. We start by balancing the pelvis by printing the lumbar spine and relaxing it as if we were leaving an impression of it on the floor. Very gently with the exhalation you raise your vertebrae one by one, starting with the coccyx and gradually rising until you are supported by the shoulders, neck and head. Inhale above and with the next exhalation slowly lower, letting one vertebra drop at a time until you reach the starting position. Repeat 10 times.
– .
