A pesar de que la alimentación es un eje clave para una vida sana, el ejercicio físico es otro aspecto imprescindible. En sintonía con esto, la Escuela de Salud de la Universidad de Harvard recomendó realizar ciertos ejercicios físicos de tonificación. Se trata de actividades corta y efectivas, pensadas para las personas mayores de 50 años. Según los científicos, no solo sirven para tonificar el cuerpo, sino también para prevenir el estrés, el envejecimiento y problemas óseos.
Salud y longevidad: cómo realizar los ejercicios que recomienda la Universidad de Harvard
Uno de los ejercicios más sencillos, recomendados para mayores de 50 años, es la plancha.
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Cómo hacer la plancha:
- Acostarse boca abajo con los antebrazos apoyados en el suelo a la altura de los hombros y los codos alineados debajo de los hombros. Elevar el cuerpo en línea recta, manteniendo la espalda plana, los glúteos y el abdomen contraídos. Los pies deben estar apoyados en el suelo, con la punta de los pies ligeramente apoyada.
- Mantener esta posición durante 30 segundos o 1 minuto. Repetir 4 veces, todos los días.
El segundo ejercicio que recomienda la Universidad de Harvard es el puente de glúteos. Te enseñamos como practicarlo:
- Acostarse boca arriba con las rodillas flexionadas y los pies apoyados en el suelo. Elevar las caderas del suelo hasta formar una línea recta entre los hombros y las rodillas.
- Mantener la posición durante 2 segundos y luego bajar lentamente las caderas hasta el suelo. Repetir el movimiento 10 veces. Luego, repetir esa serie 4 veces al día.
Repetir estos ejercicios todos los días, te llevará a tonificar los glúteos y el abdomen, además de fomentar una vida sana. Complementar el ejercicio con alimentación saludable es una gran elección para llevar una buena vejez.
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