{ "id": 1731, "date": "2020-09-23T03:01:27", "date_gmt": "2020-09-23T03:01:27", "guid": { "rendered": "https:\/\/breakthroughpt.confluentclinics.com\/blog\/exercise-during-covid\/" }, "modified": "2022-11-15T20:48:27", "modified_gmt": "2022-11-15T20:48:27", "slug": "exercise-during-covid", "status": "publish", "type": "post", "link": "https:\/\/breakthrough-pt.com\/es\/blog\/exercise-during-covid\/", "title": { "rendered": "C\u00f3mo hacer ejercicio durante el COVID \u2013 \u00a1De forma segura!" }, "content": { "rendered": "

Ejercicio, distanciamiento social, COVID-19 y una pandemia: \u00a1Dios m\u00edo!\u00a0<\/span>Ahora mas que nunca,\u00a0<\/span>es<\/span>\u00a0importante para mantener su bienestar f\u00edsico y mental MIENTRAS\u00a0<\/span>practicando el distanciamiento social.\u00a0<\/span>\u00bfC\u00f3mo se puede hacer esto?, te preguntar\u00e1s. \u00a1Afortunadamente, no es tan dif\u00edcil como crees!<\/span>\u00a0<\/span><\/p>\n

C\u00f3mo hacer ejercicio durante el COVID<\/h2>\n

Para empezar, respondamos\u00a0<\/span>algunas preguntas frecuentes:<\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n

W.<\/i>\u00bfPor qu\u00e9 es importante para m\u00ed estar activo?<\/i><\/strong><\/p>\n

De acuerdo con la\u00a0<\/span>Departamento de Salud y Servicios Humanos de EE. UU.<\/span><\/a>,\u00a0<\/span>pag<\/span>La actividad f\u00edsica puede proporcionar beneficios inmediatos. La actividad f\u00edsica puede ayudar a mejorar su estado de \u00e1nimo, reducir el estr\u00e9s, mejorar el sue\u00f1o y mejorar su concentraci\u00f3n, beneficios que pueden ser especialmente importantes en momentos de estr\u00e9s. La actividad f\u00edsica tambi\u00e9n puede ayudarle a vivir una vida m\u00e1s larga y saludable al reducir el riesgo de muchas enfermedades cr\u00f3nicas comunes, como la diabetes tipo 2 y las enfermedades card\u00edacas.<\/span><\/p>\n

\u00bfCu\u00e1nta actividad haces?<\/i>somos todos<\/i>\u00a0\u00bfnecesidad?<\/i><\/strong><\/p>\n

Los ni\u00f1os de 3 a 5 a\u00f1os necesitan actividad f\u00edsica durante todo el d\u00eda, todos los d\u00edas para su crecimiento y desarrollo. Los ni\u00f1os y adolescentes de 6 a 17 a\u00f1os necesitan al menos 60 minutos diarios de actividad f\u00edsica de intensidad moderada a vigorosa. Los adultos necesitan 150 minutos a la semana de actividad de intensidad moderada, como caminar a paso ligero, para obtener beneficios para la salud. Independientemente de tu edad, algo de actividad f\u00edsica es mejor que nada.<\/span>
\n<\/p>\n

\u00bfEs seguro para m\u00ed estar activo al aire libre?<\/i><\/strong><\/p>\n

Antes\u00a0<\/span>decidiendo<\/span>\u00a0acerca de\u00a0<\/span>si<\/span>\u00a0Para estar activo al aire libre, aseg\u00farese de consultar las pautas m\u00e1s recientes de su departamento de salud local y de los l\u00edderes comunitarios o estatales. En la mayor\u00eda de los lugares de Estados Unidos, los residentes pueden salir a caminar o correr.\u00a0<\/span>si<\/span>\u00a0practican el distanciamiento social y la buena higiene.<\/span><\/p>\n

Se permite caminar, andar en bicicleta, hacer senderismo y trotar.\u00a0<\/span>t\u00fa<\/span>\u00a0para tomar un poco de aire fresco sin entrar en contacto cercano con los dem\u00e1s. Es importante se\u00f1alar que debido a los efectos aerodin\u00e1micos del movimiento, se deben tomar precauciones adicionales de distanciamiento social.<\/span>\u00a0<\/span>Adem\u00e1s, las personas deben evitar caminar o correr directamente detr\u00e1s de la persona l\u00edder y asegurarse de mantener una distancia\u00a0<\/span>6 pies<\/span>\u00a0distancia en una disposici\u00f3n escalonada o de lado a lado.<\/span><\/p>\n

no lo olvides<\/span>\u00a0que la actividad f\u00edsica no tiene por qu\u00e9 ser un entrenamiento estilo gimnasio<\/span>!<\/span>\u00a0Las actividades cotidianas como caminar, hacer jardiner\u00eda y limpiar pueden mejorar el estado f\u00edsico y la salud en general.<\/span><\/p>\n

\u00bfTengo que usar mascarilla mientras hago ejercicio?<\/i><\/strong><\/p>\n

Si hace ejercicio en un \u00e1rea con mucha gente alrededor y no puede practicar el distanciamiento social de manera adecuada, se recomienda que usted (y los miembros de su familia) usen una mascarilla o un protector facial. Aseg\u00farese de usar una mascarilla o un protector facial que se pueda lavar, especialmente durante la temporada de alergias.<\/span><\/p>\n

Si elige hacer ejercicio en\u00a0<\/span>a\u00a0<\/span>gimnasio o interior\u00a0<\/span>instalaci\u00f3n, tu m\u00e1scara\u00a0<\/span>deber\u00eda ser trabajo<\/span>norte<\/span>\u00a0en todo momento<\/span>\u00a0y se lava inmediatamente al regresar a casa.\u00a0<\/span>Sin embargo, el gimnasio y las instalaciones interiores pueden considerarse zonas de \u201calto riesgo\u201d,<\/span>\u00a0por lo que es mejor consultar a su m\u00e9dico antes de tomar una decisi\u00f3n final.<\/span><\/p>\n\n

Ejercicios para los cuatro grandes<\/h2>\n

Si eres\u00a0<\/span>no estoy seguro de qu\u00e9 actividades podr\u00edan ser mejores para usted,\u00a0<\/span>Trate de recordar los "cuatro grandes".<\/span>\u00a0<\/span><\/p>\n

1. Ejercicios de resistencia: apoyan el coraz\u00f3n y los pulmones<\/h3>\n
    \n
  • Caminar o trotar<\/li>\n
  • Trabajo de jard\u00edn o jardiner\u00eda<\/li>\n
  • Rodillas altas o saltos<\/li>\n<\/ul>\n

    \"\"<\/p>\n

    2. Ejercicios de fuerza: mant\u00e9n tus m\u00fasculos<\/h3>\n
      \n
    • Flexiones o planchas<\/li>\n
    • Sentadillas o estocadas<\/li>\n
    • Abdominales o abdominales<\/li>\n<\/ul>\n

      \"\"<\/p>\n

      3. Ejercicios de equilibrio: mant\u00e9n tu estabilidad<\/h3>\n
        \n
      • Equilibrio con una sola pierna: levante un pie del suelo y p\u00e1rese mientras cuenta hasta 5 o 10. Si es necesario, utilice una silla o una pared para mayor estabilidad.<\/li>\n
      • De pie en la monta\u00f1a: coloque ambos pies apoyados en el suelo, las manos a los costados y una postura erguida. Conc\u00e9ntrate en la postura y mantente firme mientras respiras profundamente durante 10 respiraciones.<\/li>\n
      • Marchas de pie: p\u00e1rese en su lugar y camine lentamente, usando una silla o una pared para estabilizarse si es necesario.<\/li>\n<\/ul>\n

        \"\"<\/p>\n

        4. Ejercicios de flexibilidad: mu\u00e9vete m\u00e1s libremente<\/h3>\n
          \n
        • Rollos de tobillo y mu\u00f1eca<\/li>\n
        • Estiramiento del cuello<\/li>\n
        • T\u00f3cate los dedos de los pies<\/li>\n<\/ul>\n

          \"\"<\/p>\n

          Cu\u00e1ndo buscar ayuda<\/h2>\n

          Recuerda consultar siempre con tu m\u00e9dico o fisioterapeuta antes de iniciar un nuevo ejercicio, especialmente si tienes limitaciones f\u00edsicas o te has operado recientemente.<\/p>\n

          \u00a1Sobre todo, el movimiento es clave durante estos tiempos estresantes! El distanciamiento social es dif\u00edcil para todos nosotros. Entonces, \u00a1trata de pensar fuera de lo com\u00fan y consigue tanto movimiento en tu vida como puedas!<\/p>", "protected": false }, "excerpt": { "rendered": "

          Ejercicio, distanciamiento social, COVID-19 y una pandemia: \u00a1Dios m\u00edo! Ahora m\u00e1s que nunca, es importante mantener su bienestar f\u00edsico y mental MIENTRAS practica el distanciamiento social. \u00bfC\u00f3mo puede esto [\u2026]<\/p>", "protected": false }, "author": 1, "featured_media": 1691, "comment_status": "closed", "ping_status": "closed", "sticky": false, "template": "", "format": "standard", "meta": { "_acf_changed": false, "_jetpack_memberships_contains_paid_content": false, "footnotes": "" }, "categories": [ 41 ], "tags": [], "class_list": [ "post-1731", "post", "type-post", "status-publish", "format-standard", "has-post-thumbnail", "hentry", "category-health-news-you-can-use" ], "acf": [], "yoast_head": "\nHow to Exercise During COVID \u2013 Safely! | BreakThrough Physical Therapy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakthrough-pt.com\/es\/blog\/exercise-during-covid\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Exercise During COVID \u2013 Safely! 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