{"id":11047,"date":"2021-03-31T13:02:32","date_gmt":"2021-03-31T13:02:32","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=11047"},"modified":"2021-03-31T13:03:35","modified_gmt":"2021-03-31T13:03:35","slug":"resuming-exercise-safely-after-covid-19-lockdown","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2021\/03\/31\/resuming-exercise-safely-after-covid-19-lockdown\/","title":{"rendered":"Resuming Exercise Safely After COVID-19 Lockdown"},"content":{"rendered":"

\"Woman<\/p>\n

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a> <\/p>\n

As gyms in our area begin to open after the COVID-19 lockdowns and the warm weather is coming, many people are beginning to resume normal exercise routines. \u00a0If last year\u2019s lockdown derailed your fitness program, here are some tips to get back to a workout routine safely.<\/p>\n

\u201cIf you have never exercised before or haven\u2019t been active in a while, a new routine can be overwhelming,\u201d says Albert J. Guarini, PT, DPT, MHA<\/a>, Manager of Outpatient Rehabilitation Services<\/a> at Cooper University Health Care<\/a>. \u201cWhatever the case may be, there are ways to start exercising while avoiding injury.\u201d<\/p>\n

When starting any new workout, consult your primary care physician to discuss your current activity level, your cardiovascular health, and any recent or old injuries. This is especially important for men over 45 and women over 55, even those who have worked out previously.<\/p>\n

\u201cIn addition to your primary care physician, a physical therapist can be a great resource, especially if you have a current or preexisting injury,\u201d says Guarini. \u201cThey can perform a physical exam and make recommendations about what types of workouts are best for you.\u201d<\/p>\n

Next, you\u2019ll want to consider your goals. If you want to lower your blood pressure or cholesterol level, the American Heart Association recommends 40 minutes of moderate to vigorous aerobic activity three to four times a week. For weight loss, you should perform 150 minutes of moderate or 75 minutes of vigorous activity a week. To figure out how to determine your level of activity and measure your target heart rate, click here<\/a>.<\/p>\n

According to the National Heart, Lung, and Blood Institute, the four main types of physical activity are aerobic, muscle strengthening, bone strengthening, and stretching. Aerobic activity, such as running, swimming, bicycling, and dancing, can benefit your heart and lungs. Muscle- and bone-strengthening exercises, such as weight lifting or strength training, can help to protect against loss of bone and muscle mass that can occur with age. Stretching helps to keep your joints flexible.<\/p>\n

A workout routine that provides a good balance of activities includes aerobic activity three to four days a week and two days of strength training. To guard against injury, it\u2019s important to stretch before, during, and after each workout session.<\/p>\n

The best approach is to start slowly and increase your activity level in small increments. Beginners should start with 10-minute activity intervals at a time, taking five-minute breaks in between, working up to 30 minutes. Each week, work on increasing your activity time, and decreasing the breaks. Listen to your body, and if you experience any pain because it could be a sign that you are doing too much too quickly.<\/p>\n

\u201cTo get into a routine, make sure to choose activities that you enjoy, and gradually increase the duration and intensity of the activity. Consider activities that are fun, like dancing, water aerobics, hiking with your family, or walking with a neighbor,\u201d says Guarini. \u201cExercising with a friend or a group is beneficial because it can hold you accountable and provide extra motivation on days when you are lacking some.\u201d<\/p>\n

The most important thing, however, is to get started. The sooner you start, the faster you will begin to see the amazing benefits of exercise on your mental and physical health.<\/p>\n

<\/a>
\n <\/p>\n

Reanudar el Ejercicio de Forma Segura Tras el Encierro del COVID-19<\/strong><\/h2>\n

A medida que los gimnasios de nuestra zona comienzan a abrir despu\u00e9s de los encierros de COVID-19 y el clima c\u00e1lido est\u00e1 llegando, muchas personas est\u00e1n empezando a reanudar las rutinas de ejercicios normales.\u00a0 Si el cierre del a\u00f1o pasado descarril\u00f3 su programa de fitness, aqu\u00ed hay algunos consejos para volver a una rutina de entrenamiento de forma segura.<\/p>\n

“Si nunca has hecho ejercicio antes o no has estado activo en mucho tiempo, una nueva rutina puede ser abrumadora”, dice Albert J. Guarini, PT, DPT, MHA<\/a>, Gerente de Servicios de Rehabilitaci\u00f3n Ambulatoria<\/a> en Cooper University Health Care<\/a>. “Cualquiera que sea el caso, hay maneras de empezar a hacer ejercicio evitando lesiones.”<\/p>\n

Al comenzar cualquier nuevo entrenamiento, consulte a su m\u00e9dico de atenci\u00f3n primaria para discutir su nivel de actividad actual, su salud cardiovascular y cualquier lesi\u00f3n reciente o antigua. Esto es especialmente importante para los hombres mayores de 45 a\u00f1os y las mujeres mayores de 55 a\u00f1os, incluso para aquellos que han trabajado previamente.<\/p>\n

“Adem\u00e1s de su m\u00e9dico de atenci\u00f3n primaria, un fisioterapeuta puede ser un gran recurso, especialmente si tiene una lesi\u00f3n actual o preexistente”, dice Guarini. “Pueden realizar un examen f\u00edsico y hacer recomendaciones sobre qu\u00e9 tipos de entrenamientos son los mejores para usted.”<\/p>\n

A continuaci\u00f3n, querr\u00e1s considerar sus objetivos. Si quieres bajar su nivel de presi\u00f3n arterial o colesterol, la Asociaci\u00f3n Americana del Coraz\u00f3n recomienda 40 minutos de actividad aer\u00f3bica moderada a vigorosa de tres a cuatro veces por semana. Para bajar de peso, debe realizar 150 minutos de actividad moderada o 75 minutos de actividad vigorosa a la semana. Para averiguar c\u00f3mo determinar el nivel de actividad y medir la frecuencia card\u00edaca objetivo, haga clic aqui.<\/p>\n

Seg\u00fan el Instituto Nacional del Coraz\u00f3n, los Pulmones y la Sangre, los cuatro tipos principales de actividad f\u00edsica son aer\u00f3bicos, fortalecimiento muscular, fortalecimiento \u00f3seo y estiramiento. La actividad aer\u00f3bica, como correr, nadar, andar en bicicleta y bailar, puede beneficiar el coraz\u00f3n y los pulmones. Los ejercicios de fortalecimiento muscular y \u00f3seo, como el levantamiento de pesas o el entrenamiento de fuerza, pueden ayudar a proteger contra la p\u00e9rdida de masa \u00f3sea y muscular que puede ocurrir con la edad. El estiramiento ayuda a mantener las articulaciones flexibles.<\/p>\n

Una rutina de entrenamiento que proporciona un buen equilibrio de actividades incluye actividad aer\u00f3bica de tres a cuatro d\u00edas a la semana y dos d\u00edas de entrenamiento de fuerza. Para protegerse de lesiones, es importante estirarse antes, durante y despu\u00e9s de cada sesi\u00f3n de entrenamiento.<\/p>\n

El mejor enfoque es comenzar lentamente y aumentar su nivel de actividad en peque\u00f1os incrementos. Los principiantes deben comenzar con intervalos de actividad de 10 minutos a la vez, tomando descansos de cinco minutos en el medio, trabajando hasta 30 minutos. Cada semana, trabaje en aumentar el tiempo de actividad y disminuir los descansos. Escucha tu cuerpo, y si experimentas alg\u00fan dolor porque podr\u00eda ser una se\u00f1al de que est\u00e1s haciendo demasiado r\u00e1pido.<\/p>\n

“Para entrar en una rutina, aseg\u00farate de elegir las actividades que disfrutes, y aumentar gradualmente la duraci\u00f3n e intensidad de la actividad. Considera actividades divertidas, como bailar, aer\u00f3bic acu\u00e1tico, caminar con tu familia o caminar con un vecino”, dice Guarini. “Hacer ejercicio con un amigo o un grupo es beneficioso porque puede hacerte responsable y proporcionar motivaci\u00f3n adicional en los d\u00edas en que te faltan algunos.”<\/p>\n

Lo m\u00e1s importante, sin embargo, es empezar. Cuanto antes comiences, m\u00e1s r\u00e1pido comenzar\u00e1s a ver los incre\u00edbles beneficios del ejercicio en tu salud mental y f\u00edsica.<\/p>\n","protected":false},"excerpt":{"rendered":"

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed As gyms in our area begin to open after the COVID-19 lockdowns and the warm weather is coming, many people are beginning to resume normal exercise routines. \u00a0If last year\u2019s lockdown derailed your fitness program, here are some tips to get back to a workout routine … [Read more…]<\/a><\/span><\/p>\n","protected":false},"author":48,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-tlaverty","4":"post-11047","6":"format-standard","7":"category-ehealth-connection"},"yoast_head":"\nResuming Exercise Safely After COVID-19 Lockdown - eHealth Connection<\/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:\/\/blogs.cooperhealth.org\/ehealth\/2021\/03\/31\/resuming-exercise-safely-after-covid-19-lockdown\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Resuming Exercise Safely After COVID-19 Lockdown - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed As gyms in our area begin to open after the COVID-19 lockdowns and the warm weather is coming, many people are beginning to resume normal exercise routines. \u00a0If last year\u2019s lockdown derailed your fitness program, here are some tips to get back to a workout routine ... 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