In those situations in which mobility is reduced, such as the one we are living in confinement, it is necessary to maintain appropriate habits, especially in the elderly, that allow caring for the bones and strengthening the muscles to prevent loss of mass muscle, as indicated by the specialists at Colnatur, a range of natural products based on collagen from Laboratorios Ordesa.
And it is that the lack of movement is not good for the maintenance of the health of muscles, bones and joints, since activity and moderate exercise are key to maintaining mobility and flexibility. In addition, maintaining a strong musculature is necessary to protect and prevent joint stability, reduce joint pain and prevent wear.
Bones must be taken care of and muscles strengthened during confinement to avoid loss of muscle mass
In this sense, since propose to adopt some simple habits to take care of musculoskeletal health during these weeks of confinement at home:
- Keep the daily physical activity. Try to practice moderate exercise, daily or at least three times a week. You can find multiple options with exercise tables on the Internet or on social networks adapted to all ages. It can also be a good time to start sports like yoga or pilates, which can be easily practiced at home.
- if you are telecommuting it is important to take breaks and stretch often to avoid overloading the joints: for every 50 minutes of work you should rest for five or ten minutes and move.
- adopt one proper posture. Poor posture while working, watching television or playing sports can also affect the proper movement of the joints and cause premature wear.
- He alcohol and tobacco they are toxic substances that can also affect the health of the joints, so their consumption should be avoided.
- More than ever one should follow balance diet, appropriate to age and individual conditions. Eat 3 servings of fruit a day and 2 servings of vegetables or vegetables; proteins of high biological value distributed in the different meals (eggs, white and blue fish, lean meats, dairy) or vegetable proteins, such as legumes; carbohydrates, which provide the energy the body needs to carry out vital functions, and don’t forget healthy fats, such as olive oil or nuts.
- Avoid the refined sugars and choose preferably integral options.
- If possible, sunbathe 15 minutes every daySince the it is essential for bone health by aiding in the absorption of calcium. Although it can be found in some foods, 90% of this vitamin comes from sun exposure. That is why it is convenient to sunbathe for a few minutes every day, even if it is from a window or a balcony.
- keep a adequate body weightsince being overweight increases the risk of joint problems.
- take care of the hydration. Drink water regularly, as this maintains the proper functioning of your joints.
- The taking of hydrolyzed collagen based food supplements, a protein of great importance for caring for muscles and joints, can help preserve and increase muscle mass and care for joints. Collagen is the most abundant protein in our body and one of the main components of joints, bones and muscles. Food supplements based on Enriched with vitamins and minerals, they can be helpful in maintaining and increasing muscle mass and achieving the well-being of your bones, muscles and joints.