Sedentarism causes deterioration of muscle mass and loss of functional capacity, worsening in older people by favoring osteoporosis. A diet based on fruits, vegetables, sugar-free dairy, nuts and legumes is essential to strengthen bones and muscles. The spinach becomes the star vegetable due to its ability to strengthen the muscles and its high calcium content. Lack of mobility in children can cause obesity, anxiety or depression
The arrival of COVID-19 has changed various aspects of life and has had a special impact on the working and training scenarios, both for the youngest and for the young. After confinement, where there has been a deterioration of muscle mass and an increase in postureal bad practices, it is necessary to know a number of recommendations to improve ergonomics and to know essential aspects to improve bone nutrition and thus avoid serious health problems. This is a completely new scenario, which must be managed by modifying acquired customs and improving nutrition.
According to Manuel Arenas, a pharmacist and sports nutritionist of Cardiosalus Sport, in addition to adviser of the team Primaflor Mondraker X-Sauce and Mario Martínez Alcántara, readaptador and physical educator of Cardiosalus Sport, sedentarism “has caused a deterioration of muscle mass that has resulted in the loss of functional capacity, which in people of advanced age has favored the appearance of osteoporosis. In addition, prolonged inactivity is associated with numerous diseases such as obesity, diabetes, cardiovascular risk or hypertension, which have been manifested in people of any age group.”
Vegetables provide energy and reinforce the locomotive system, have few calories, a lot of fiber and are the healthiest foods that can be found. Green leaf vegetables are the most nutritious in the market, and especially spinach, improve the contraction and solidity of the muscles, allowing for better toning and strengthening them. One of the best ways to take advantage of its many benefits is through salads or natural juices.
Most posture pains arise from maintaining the same position for a very long time, which causes overload in certain tissues. During teleworking or teleforming, the lack of mobility affects all body structures, especially the lumbar area and the upper back. For Mario Martínez, the ideal posture would be “a position in which the lumbar column is neutral, with the computer screen in ergonomic position – at the height of the eyes- and keeping the upper part of the back as smooth as possible.” It is also advisable to get out of the chair every 45-50 minutes and devote 5 minutes to perform lumbar, chest, shoulder and neck mobility routines. Korean Beauty
In this sense, Mario Martínez recommends to do some specific exercises to avoid posture pains and discomforts and strengthen the locomotive system, such as “abdominal iron, ditched, seated, gluteal bridge, cat-camel or lumbopelvic flexibilization”. From there, if you want to raise the level and progress you can use the HIIT method that “consists in performing a series of exercises at high intensity, although it already requires the advice of a sports professional that will guide you to perform it properly and avoid injuries.”
From a bone point of view, calcium and vitamin D are essential for the growth and maintenance of healthy bones, while helping to maintain weight. In this case, the spinach is also particularly important, since they are an excellent source of calcium, and only a dish of this vegetable contains almost 25% of the calcium needed every day, in addition to fiber, iron and vitamin A.
As for the smallest of the house, their need for movement is greater than that of adult people, so they must play, move, correlate or jump because “the lack of mobility can lead them to conditions in the locomotive apparatus that derives in pathologies such as obesity, anxiety, stress and depression”.
With regard to the nutrition and health care of bones, Manuel Arenas recommends keeping a schedule routine with a diet that “includes fruits, vegetables, sugar-free dairy, nuts and legumes, which are foods that act as antioxidants and that provide nutrients in each shot.” As for vegetables, Arenas points out that the most nutritious to help us in teleworking are the green leaves vegetables such as kale, broccoli, spinach or berries that “contain a lot of calcium, folic acid or vitamin K, which improve joint health.”
Primaflor is the leading company of the Spanish food industry. With an important presence in markets across Europe, the company is closely linked to innovation and sustainability.
Specialized in fresh orchard products, such as green leaf vegetables, buds and IV-end salads, Primaflor has more than 40 years of history and has a growing area of more than 6,000 hectares four handling and processing plants.
Primaflor recommends taking care of ergonomics and bone nutrition to avoid serious health problems
Sedentarism causes deterioration of muscle mass and loss of functional capacity, worsening in older people by favoring osteoporosis. A diet based on fruits, ve
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