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What happens if I don’t exercise during quarantine? | Beauty

What happened to Dolce far niente (the sweet art of doing nothing) and enjoying hygge? All his life wishing he had a few days to stay home without doing anything and it has been the arrival of the coronavirus and everyone gives him to get to exercise as if they had been summoned to the already canceled Olympic Games. Instead, you don’t feel like moving. Nothing at all. What your body asks is to lie on the sofa to read or snack on the entire Netflix and HBO catalog in one fell swoop. Thus, one day after another. Something happens? You are right. And we are not talking about cellulite or love handles (which too). We talk about health. This is what happens when you sit, lie down and move for a long time.

You lose muscle and bone mass

If we do not perform physical activity, muscle and bone mass is destroyed. Like when you are in bed for a long time due to illness. At home we will not notice it because there is hardly any chance. But the day we can go out, we will go from zero to one hundred. Women have another problem: the fall in estrogens from the age of 40, slows down the creation of bone mass. Do some exercise with impact (dance, jump rope, jog down the hall) to keep your bones in good shape.

Worsen your aerobic capacity

In other words: you will tire more easily for everything. The reason must be sought in that you have accustomed your heart to working at medium gas. When you move again, making any effort will seem terrible to you. Not to mention that exercise helps control cholesterol, high blood pressure and blood sugar. Sedentary lifestyle also worsens circulation and fluid elimination. You can end the quarantine with cellulite, swollen ankles or get a surprise in the next blood test.

You make your immune system worse

Did you know that a moderate level of daily physical activity improves your immune system? “Many studies support that doing some exercise optimizes the functioning of our defenses. And that is very valuable at a time when we all want to be strong so as not to get sick, ”says Expósito.

Your basal metabolism drops and you get fat

Even if you eat the same as a month ago, you can still gain weight. “If you move a little and, on top of that, lose muscle mass, your body will burn less energy every day. That is that ‘metabolism slows down.’ Think that the muscle needs a minimum of energy to maintain itself. If there is less and less muscle and, above all, you do not move, the body hardly burns calories. What happens if you keep eating the same as before? That you have excess calories in the daily menu and you will end up gaining weight ”.

Your mood declines

This is not a relaxing weekend. It is a quarantine. Many days in a row away from our routines. Marian Barrantes, a health psychologist at Dorsia Clinics, recalls that “staying active during these weeks is key on a psychological level. By exercising, our body secretes endorphins, which will improve our mood and mood. Maintaining a physical routine allows you to distract yourself for a few hours and disconnect from the excess of negative information, so you attenuate anxiety and any other depressive symptoms associated with it ”.

You sleep worse

One of the biggest problems that we are going to face if this lasts for more weeks is insomnia. In part, because we hardly get tired. And, also, because we are subjected to the same interior light at home all day and that alters our circadian clock. Doing some type of physical activity these days will generate some muscle wasting and help us to be more tired when going to bed. “Thus, the need for sleep is more easily activated,” explains Barrantes. Try not to do your gymnastics tables beyond 7-8 in the afternoon or you will get the opposite effect: activate yourself and keep an eye out.

But what if you don’t feel like exercising? Where to get the motivation from? José Expósito, author of the famous XT29 method and creator, along with his sister Jessica, of Batuka’s choreographies for Operación Triunfo, suggests looking for motivational ideas. “Put on music that you like and think that when this is over you have to be on top again,” he says. As the personal trainer of Laura Escanes and Risto Mejide, Nina Urgell, Julieta Padrós and a long list of models and influencers, he knows what it costs to put someone who doesn’t feel like exercising. “You have to start small. Do not binge as we are seeing on social networks. Go slowly. Today 10 minutes, tomorrow it goes up to 15 minutes … give the body time to adapt to this new routine of physical activity, even to have a little bit of laces “, he explains shortly before recording one of the open video-tutorials that he performs every day at 7:00 p.m. on Instagram Live (@ expositoxt29) and, later, it hangs open on its YouTube channel. “You don’t have to follow me. There are many profiles of interesting people who know how to do things well. I really like Alexia Clarke @alexia_clark and even without complicating our lives pulling on any old Batuka choreography. The important thing is to look for profiles of people with training because, even if you are at home, you can get injured ”. And yoga? “I like Xuan Lan, but you have to be careful with some postures, which can be harmful if you are not familiar with stretching.” Her suggestion is to spend 30 to 60 minutes a day doing some physical activity to avoid some of the negative consequences of sedentary lifestyle.

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