They only need three things: the legs, some bottle, as a weight or equivalent; and a chair. Everything there is to know according to the word of an expert
How much exercise is necessary to do to have a good physical condition? There is a minimum amount. Different authorities, universities, associations, institutes have come together that are specifically dedicated to seeing what one can do to improve their body.
“And there are three things that are needed: your legs; some small bottle, which can be a weight or something equivalent; and a chair. Something that you can do quietly at home, “Dr. Alberto Cormillot, a renowned Argentine doctor specializing in obesity, health educator, writer and lecturer, tells Infobae.
“His legs because moderate movement is necessary, 150 minutes per week. It can be divided into five times, five times thirty. And then each day you can do it all together or you can do 10 minutes, 10 minutes, 10 minutes. Or 10, 5 and 5. Everything you do during the day adds up. That’s the idea, so you don’t have to rack your brains to see where to put it on the agenda,” adds Cormillot.
What can we do with our legs legs? Walking, cycling, dancing, which is something that also puts on music, is very pleasant and also encourages the spirit.
The second is to do weights. “The little weights, since not everyone has little weights at home, with a bottle of the weight that you feel comfortable with,” says Cormillot.
And finally, as the years go by, one has a greater tendency to not balance. “So it’s convenient, with a chair, one has to do an exercise for at least 10 or 15 seconds, standing with their feet (see video). That is easy. Then with feet like this. That’s less easy now. You have to train it. And finally with feet like this. One ahead of the other”, adds the doctor.
There is a saying that says: “Success is a ladder that you do not climb with your hands in your pockets.” “What I could add here is that a good physical condition cannot be achieved with your hands in your pockets either”, says Cormillot.
Bonus track: exercises to measure balance
On the last point, there are 3 exercises that allow measuring balance, since the degree of functioning of the body is measured from four things: the strength that the patient has, speed, resistance and balance.
“For some it is a good challenge to follow how the blood pressure and cholesterol data are going, but for many others, leaving their comfort zone of watching TV on the couch to exercise is not a good plan. We want to measure muscular capacity. When you get older, the muscle gets smaller and that has to do with chemical substances. The more fat I have, the more problems I have, because I send chemical signals that are negative and when I have more muscle, I have more chemical signals that are positive. If I lose muscle I am more likely to get sick ”, explains the expert
How is balance measured? It is done through 3 exercises that can be done at home, the only thing you have to have close is a chair just in case, to be able to hold on.
1- First exercise: it consists of putting the heel at the height of the big toe and you have to stay in that position for 10 seconds. If it passes 10 seconds it is perfect, if it gives less than 10 it is not good and if nothing could be maintained, it is a signal to start some kind of activity. This is the exercise that usually costs the most.
2- Second exercise: with your feet together you must also stay for 10 seconds. And you can move your hands, but what you can’t move are your legs. If the 10 seconds was achieved, it means that it is good.
3- Third exercise: put one foot in front of the other and stay for 10 seconds. The ideal is to have the chair nearby just in case. If you can’t hold or hold on, when you couldn’t hold for less than 10 seconds it means you have to start training those muscles.