As autumn sets in, personal trainer Daniel Rivas from Blua de Sanitas emphasizes the effectiveness of indoor micro-routines for returning to physical activity. These brief exercise sessions combine strength, balance, and mobility exercises, engaging muscles, improving posture, and boosting energy levels, particularly for those who have not exercised for a while.
According to Rivas, these routines allow individuals to work out at home, tailoring movements to their physical condition without the need for specialized equipment. He believes this time of year is ideal for gradually easing back into exercise through short routines specifically designed to enhance strength, mobility, and overall well-being.
Experts at Sanitas point out that for older adults, these concise routines effectively integrate strength training, stretching, and joint mobility exercises. Regular practice can improve circulation, posture, and coordination while helping to prevent discomfort or falls.
Indoor routines are particularly beneficial on cold or rainy days, ensuring consistency in exercise. “For older adults, regular physical activity not only strengthens muscles and improves balance but also enhances confidence and mood,” notes Miriam Piqueras, medical director at Sanitas Mayores. She adds that simply moving each day can stimulate the mind, encourage social interaction, and promote a more active attitude as one ages.
In light of this, Sanitas Mayores experts recommend several key guidelines for safely and effectively resuming exercise. Controlled progression is vital; starting with short routines of about 10 to 15 minutes daily and gradually increasing duration and intensity as the body adapts is crucial. “Pushing too hard from the beginning may lead to muscle strain or discomfort. The focus should be on allowing muscles and joints to regain their tone gradually,” they advise.
Additionally, they suggest incorporating functional movements. “Rather than aiming for peak performance, the goal should be to regain agility. Exercises that mimic daily activities, such as standing up from a chair without support, gently twisting the torso, or balancing on one foot, strengthen the muscles used in everyday mobility and reduce the risk of falls,” they explain.
Creating a calm and safe environment is also important, as it enhances focus and consistency. Removing objects that could cause tripping, ensuring proper lighting, and using a non-slip mat are recommended practices. Listening to one”s body is essential; everyone has their own pace, and it is crucial to heed physical sensations. If fatigue, stiffness, or pain occurs, it”s wise to decrease intensity or take a brief break. Learning to differentiate between healthy effort and overexertion is key to preventing injuries and ensuring safety during exercise.
Ultimately, consistency is the most significant factor influencing results. Engaging in small amounts of exercise daily, even for a few minutes, can improve strength, mobility, and circulation. Integrating movement into daily routines, such as brushing teeth or preparing breakfast, is the best way to keep the body active.
