5 exercises you can do at home to take care of your health.

Regular exercise helps take care of your health, as it allows your body to fight off diseases and prevent complications in some cases.

Many studies have shown that being overweight can be one of the reasons for complications in patients, especially those with respiratory diseases.

Therefore, we recommend five exercises that you can do at home to strengthen your muscles and, if a specialist has indicated that you have some extra pounds, help you lose them.

What exercises can you do at home?

Sergio Peinado, a graduate in Physical Activity and Sport Sciences and a personal trainer, recommends a routine of 20 seconds of exercise and 10 seconds of rest, and if you do 5 sets, it is advisable to rest for 30 seconds between each one.

He also shares some exercises that should be included in that routine to achieve the desired results. Below, we tell you what they consist of and the time for each one.

• Do push-ups for 20 seconds.
• Do weighted lunges for 20 seconds.
• Do knee tucks for 20 seconds, including rest periods.
• Do squats for 20 seconds.
• Finish with 20 seconds of jumping jacks.

Don't forget to warm up before doing these exercises to prevent any injuries, and remember to do cool-down exercises afterwards.

How many minutes a day should you exercise?

According to the World Health Organization, the ideal is to engage in 150 minutes of physical activity per week, which is approximately 30 minutes a day. You can achieve this by taking the stairs instead of using the bus or taxi everywhere.

What are the benefits of exercising regularly?

Engaging in regular physical activity provides many benefits for your health. It also helps take care of your mental health. Below, we tell you more.

• Helps prevent cardiovascular diseases and high blood pressure.
• Physical activity is key to reducing the risk of diabetes.
• Exercise improves bone health, helping to prevent osteoporosis.
• It improves balance and coordination.
• You will have stronger muscles.
• Exercise protects your mental health and helps reduce the chances of suffering from depression.

How much time should you dedicate to cool-down exercises?

After engaging in physical activity, it is important to do cool-down exercises, which will help your heart rate, body temperature, and blood pressure return to normal and prevent any injuries.

Sports specialists recommend doing this for 10 minutes. Remember not to do it at a fast pace, but calmly, as you are decreasing the activity in your body.