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Consejos De Fitness
10 ejercicios para hacer en casa
Spain
Con el cierre de gimnasios y la necesidad de pasar más tiempo en casa debido a la emergencia de COVID-19, es difícil mantener un estilo de vida activo y saludable. En este artículo recomendaremos 10 ejercicios para hacer en casa que si tienes la constancia para practicarlos regularmente no necesitarás el gimnasio para mantenerte en forma.
Renunciar a la comida, especialmente en estos días particulares que se pasan en casa, puede resultar imposible, pero el verdadero secreto para no aumentar de peso es hacer ejercicio. La regla es una: mantenerse activo y hacer algunos ejercicios en casa que cubran todos los músculos del cuerpo, asegurando un movimiento completo y uniforme.
Así que aquí hay diez ejercicios para mantenerte en forma. Haz los ejercicios 3 o 4 días a la semana. Son solo 15 minutos en total (un minuto por ejercicio con un descanso de 30 segundos entre uno y otro).
1. Sentadillas
La sentadilla es uno de los ejercicios clásicos de la parte inferior del cuerpo. Puedes elegir ejecutar la versión de peso corporal o agregando pesas. Este ejercicio incluye principalmente los muslos (cuádriceps e isquiotibiales) y los glúteos. Sin embargo, la fuerza y la estabilidad de los abdominales, los músculos de la espalda, y otros factores juegan un papel importante durante la práctica del ejercicio. Para hacer una sentadilla correcta, asegúrate de que tus piernas están paralelas; si no estás seguro de la postura, comienza colocando los pies separados al ancho de los hombros y apuntándolos unos 15 grados hacia afuera. Mira un punto fijo y bájate formando un ángulo de 90 ° con tu rodilla y levántate lentamente.
2. Estocadas frontales para piernas y glúteos.
Además de entrenar los glúteos, las estocadas trabajan toda la pierna y mejoran la capacidad de equilibrio. Para los más experimentados existe la versión de las estocadas saltadas, pero para aquellos que no son expertos al principio siempre es mejor verificar bien cada movimiento y realizar el ejercicio estático. Al igual que con las sentadillas, también en este caso la rodilla no debe ir más allá de la línea del pie, sino formar un ángulo de 90 °.
3. Abdominales
Comienza tumbándote boca arriba con las piernas extendidas en el aire en un ángulo de 45 grados y los brazos estirados a la altura de los hombros. Levanta las piernas y el torso mientras intentas tocar simultáneamente los dedos de los pies con las manos.
4. Salta la cuerda
Además de ser uno de los juegos más populares para los niños, saltar la cuerda puede ser una excelente manera de mantenerse activo en casa. Solo lleva unos minutos trabajar todos los músculos del cuerpo.
5. Las escaleras
Un excelente ejercicio para hacer en casa es subir escaleras incluso si no tienes una casa de dos pisos. Toma el libro más grande que tengas (o una silla resistente), ponlo frente a la tele y sube y baja mientras ves tu programa favorito.
6. El tablón
Este es el ejercicio ideal para reafirmar tus abdominales en poco tiempo. Posiciónate flexionando las piernas, en lugar de doblar los brazos y desplazar tu peso al suelo, mantén tu posición con los brazos extendidos. Comienza manteniendo la posición durante 30 segundos y agrega otros 10 segundos cada día. Averigüe cuánto tiempo puede sostener la tabla. Este es uno de los ejercicios más exigentes, pero también es uno de los mejores para los abdominales.
7. Bíceps hombros y espalda
Para entrenar los brazos, los hombros y la espalda, puedes crear tus pesas con botellas de agua. Para un desafío mayor, rellena las botellas antes de empezar para aumentar de peso. Haz flexiones de bíceps y elevaciones laterales para fortalecer los hombros y la espalda.
8. Alzar rodillas
Este ejercicio realmente puede hacer que aumente tu ritmo cardíaco, especialmente si se realiza a un ritmo rápido. Simplemente camina en el lugar y lleva las rodillas a lo más alto posible.
9. Saltos
Este es otro ejercicio que nos lleva al pasado y a la memoria de los ejercicios de educación física en la escuela, pero ofrece un excelente entrenamiento cardiovascular. Simplemente abra y cierre los brazos saltando durante al menos un minuto.
10. Entrenamientos en YouTube
Hay muchas rutinas de entrenamiento en YouTube. Simplemente busca la palabra "entrenamiento" o busca el tipo específico de entrenamiento que deseas. Esto te permitirá entender mejor cómo realizar los ejercicios indicados y muchos otros para completar tus días, evitar el aburrimiento y mantenerte en forma. El entrenamiento desde casa requiere muy poca preparación. Puedes utilizar estos consejos para practicar los ejercicios en este período en casa y evitar limitarte solo a moverte desde el sofá hasta la cocina. ¡Solo tienes que empezar!
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In the UK, men on average die four to six years earlier than women. They also have a life expectancy of 79.1 years, are significantly less likely to attend routine health screenings, are more likely to delay seeking medical attention for concerning symptoms, and face higher rates of cardiovascular disease, type 2 diabetes, liver disease, and suicide.
The dietary patterns, movement habits, sleep, stress management, and relationship with healthcare that men establish can have a profound influence on health outcomes across the lifespan.
Cardiovascular Health
Cardiovascular disease is the leading cause of premature death in men in the UK, and men develop it on average ten years earlier than women. The protective effect of oestrogen that delays cardiovascular disease in premenopausal women does not apply to men, meaning that risk accumulates from earlier in adulthood.
The key modifiable risk factors for cardiovascular disease include:
high blood pressure
elevated LDL cholesterol
high triglycerides,
insulin resistance,
smoking
excess visceral adiposity
physical inactivity
chronic stress
poor sleep
alcohol use and diet quality
Most of these can be influenced by nutrition and lifestyle, meaning that the everyday choices men make have a significant and compounding effect on their long-term cardiovascular risk.
Dietary patterns most strongly associated with reduced cardiovascular risk include:
Mediterranean diet
diets rich in vegetables and fruit
wholegrains
legumes
olive oil
nuts
oily fish
Focus should fall on predominantly whole food dietary patterns that are balanced, high in fibre and low in saturated fats.
Specific nutrients with the strongest cardiovascular evidence include omega-3 fatty acids, which reduce triglycerides and inflammation, soluble fibre from oats, barley, chia seeds, legumes, certain vegetables and fruit, which reduces LDL cholesterol, potassium from vegetables and fruit, which supports healthy blood pressure, and extra virgin olive oil for its anti-inflammatory properties.
In the UK, men are encouraged to have regular blood pressure and cholesterol screenings from their forties onward, and earlier for those with a family history of cardiovascular disease. Many men have elevated cardiovascular risk markers like LDL cholesterol for years before any symptoms arise, making regular monitoring genuinely important rather than optional.
Type 2 Diabetes and Metabolic Health
Men are at higher risk of type 2 diabetes than women at equivalent body weights, partly due to the tendency of men to accumulate visceral fat (fat around the internal organs) rather than subcutaneous fat (fat beneath the skin).
Visceral adiposity is metabolically active and drives insulin resistance, inflammation, and cardiovascular risk in ways that subcutaneous fat does not to the same degree.
Type 2 diabetes is largely preventable and in its early stages often reversible through dietary and lifestyle change. The evidence for dietary approaches to improving insulin sensitivity and metabolic health consistently points toward reducing refined carbohydrate and added sugar intake, increasing dietary fibre, eating regular meals with adequate protein, fibre and fat to moderate blood glucose response, and regular physical activity.
Waist circumference is a more informative marker of metabolic risk than body weight or BMI alone. A waist circumference above 94cm in men is associated with increased metabolic risk, and above 102cm with substantially elevated risk.
This is worth knowing not as a point of shame, but as a practical piece of health information that is easy to measure and track.
Dietary quality improvements, increased physical activity, and better sleep can all improve insulin sensitivity and reduce visceral fat independently of changes in overall body weight.
Prostate Health
According to Cancer Research, 1 in 6 men in the UK will be diagnosed with prostate cancer in their lifetime. When detected early, it is one of the most survivable cancers and so regular screening is particularly important for men over 50 and men with a family history of prostate cancer or with Black African or Caribbean heritage.
In epidemiological research, those who consume diets rich in lycopene, an antioxidant that gives fruits and vegetables like tomatoes, pink grapefruit and watermelon their red pigment, has been linked to a reduced risk of prostate cancer, though evidence is mixed.
Lycopene is significantly more bioavailable from cooked or processed tomatoes than raw, with tomato paste, passata, and canned tomatoes providing more absorbable lycopene than fresh tomatoes.
The overall dietary pattern matters more than any single nutrient. Higher vegetable, fruit and wholegrains intake, adequate zinc, and a predominantly whole food dietary pattern are associated with better prostate health outcomes. Diets high in processed meat and very high in saturated fat are associated with modestly increased risk in large prospective studies.
Testosterone and Hormonal Health
Testosterone levels in men decline gradually from the mid-thirties onward, with research suggesting an average decline of around 1 to 2% per year after age 40. This is a normal part of aging, but the trajectory and rate of decline are influenced by lifestyle factors, meaning that the choices men make in their thirties and forties meaningfully affect their hormonal health in their fifties and beyond.
Several nutritional and lifestyle factors are associated with better testosterone status. Adequate zinc intake is directly relevant: zinc is essential for testosterone synthesis, and deficiency is associated with reduced testosterone levels.
Good sources include shellfish, pumpkin seeds, and legumes. Adequate dietary fat intake, particularly from monounsaturated and saturated fat sources in moderate amounts, supports testosterone production, as testosterone is synthesised from cholesterol.
Vitamin D deficiency, which is widespread in the UK, is associated with lower testosterone levels so correcting any deficiency may improve testosterone status. Maintaining adequate vitamin D year-round through blood work to assess levels and supplementation when needed can therefore be relevant to hormonal health.
Chronic stress elevates cortisol, which directly suppresses testosterone production. This is one of several reasons why stress management is not separate from men's hormonal health but integral to it.
Sleep is equally relevant: testosterone is primarily produced during sleep, and research has found that even one week of sleeping five hours per night reduces testosterone levels by approximately 10 to 15% in young men, a reduction equivalent to ageing ten to fifteen years.
Sleep and Sleep Apnoea
Sleep affects testosterone, cardiovascular health, metabolic function, immune resilience, cognitive performance, emotional regulation, and physical recovery.
Sleep apnoea, a condition in which breathing repeatedly stops and starts during sleep, is significantly more common in men than in women, and is associated with fatigue, poor cognitive function, elevated cardiovascular risk, and reduced testosterone. It is frequently undiagnosed because the primary symptom is snoring combined with daytime sleepiness, which many men normalise. If you or your partner have noticed loud or irregular snoring combined with daytime fatigue, discussing this with a GP is worthwhile.
Seven to nine hours of quality sleep per night is the evidence-supported range for most adults. Consistent sleep and wake times, a cool dark bedroom, limiting alcohol, avoiding caffeine after midday, and managing stress are the most consistently evidence-supported sleep hygiene strategies.
Alcohol
Men in the UK drink more alcohol on average than women and are more likely to drink at hazardous or harmful levels. The NHS guidelines recommend no more than 14 units of alcohol per week spread across at least three days, with alcohol-free days each week.
Alcohol at higher intake levels is associated with liver disease, several cancers including colorectal and liver cancer, cardiovascular disease, high blood pressure, depression, cognitive decline, impaired sleep, reduced testosterone, and reduced fertility.
The relationship between alcohol and health is not linear, and while low-level drinking has historically been associated with some cardiovascular benefits, more recent research applying Mendelian randomisation methods suggests that even moderate drinking carries some increased risk.
This is not about prohibition. It is about honest awareness that alcohol is one of the most significant modifiable risk factors for serious health conditions in men, and that staying within recommended guidelines meaningfully reduces long-term risk.
Engaging With Healthcare
One of the most impactful things men can do for their long-term health is engage proactively with healthcare rather than reactively. This means attending NHS health checks when invited (available to those aged 40 to 74), discussing blood pressure, cholesterol, and blood glucose screening with a GP, being aware of bowel cancer screening (offered to those over 60 in the UK), having conversations about prostate health from the mid-forties onward for those with risk factors, and not dismissing symptoms or delaying seeking help when something feels wrong.
Testicular cancer is the most common cancer in men aged 15 to 49 afd is highly treatable when caught early. Regular self-examination and prompt reporting of any lumps or changes to a GP are important habits. Skin cancer rates are higher in men partly due to lower rates of sun protection, and regular skin checks for changing moles or lesions are worthwhile.
Mental Health
Men are less likely to seek help for depression and anxiety, less likely to discuss emotional difficulties with friends or family, and more likely to manage distress through avoidance, alcohol, or other external coping strategies rather than directly addressing the underlying issue. These patterns can have devastating consequences when unaddressed, and they are deeply connected to social norms around masculinity that equate emotional expression with weakness.
The most important message regarding men's mental health is to reach out. To your GP, to a therapist, to a trusted friend, to a helpline and to engage in psychological therapies like CBT and ACT for mental health support.
Closing Thoughts
Men's health is shaped by the accumulation of daily choices across decades: what is eaten, how much movement happens, how sleep is prioritised, how stress is managed, how much alcohol is consumed, and whether medical or mental health care is sought when needed.
None of these are binary or all-or-nothing. Small, consistent improvements in multiple areas compound meaningfully over time.
This article is for educational purposes only and does not replace the advice of a qualified healthcare or nutrition professional. If you're experiencing persistent or severe symptoms, please consult your healthcare provider.
Sources:
https://www.nmcd-journal.com/article/S0939-4753(23)00385-X/fulltexthttps://pmc.ncbi.nlm.nih.gov/articles/PMC6906176/https://pmc.ncbi.nlm.nih.gov/articles/PMC11958419/https://www.sciencedirect.com/science/article/abs/pii/S0960076021000716?via%3Dihubhttps://pmc.ncbi.nlm.nih.gov/articles/PMC8743653/https://www.sciencedirect.com/science/article/pii/S2949789225000881https://onlinelibrary.wiley.com/doi/10.1111/1467-9566.13257
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