{"id":13535,"date":"2015-11-20T20:12:45","date_gmt":"2015-11-20T20:12:45","guid":{"rendered":"http:\/\/sitemandev.wpengine.com\/?page_id=13535"},"modified":"2020-09-03T13:42:21","modified_gmt":"2020-09-03T18:42:21","slug":"ejercicio","status":"publish","type":"page","link":"https:\/\/siteman.wustl.edu\/es\/prevencion\/factores-de-riesgo\/ejercicio\/","title":{"rendered":"Ejercicio"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":14,"featured_media":0,"parent":1937,"menu_order":125,"comment_status":"closed","ping_status":"closed","template":"page-left-nav.php","meta":{"_acf_changed":false,"footnotes":""},"categories":[],"class_list":["post-13535","page","type-page","status-publish","hentry"],"acf":{"content":[{"acf_fc_layout":"layout-content","class":"","content":"<p class=\"p1\"><span class=\"s1\">Es dif\u00edcil superar la actividad regular cuando se trata de mantenerse saludable. No s\u00f3lo reduce el riesgo de c\u00e1ncer, enfermedades card\u00edacas, diabetes, derrames cerebrales y osteoporosis, sino que tambi\u00e9n ayuda a mantener el peso bajo control y mejora el estado de \u00e1nimo. Es lo m\u00e1s parecido a una soluci\u00f3n m\u00e1gica para la buena salud.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Lo mejor de todo es que no es necesario correr maratones ni comprar una costosa membres\u00eda en un gimnasio para beneficiarse. Caminar es una manera excelente y f\u00e1cil de realizar la actividad que necesita.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Muchas organizaciones de salud recomiendan un objetivo de 10.000 pasos por d\u00eda. Esto puede parecer mucho al principio, pero te sorprender\u00e1 lo natural que se siente una vez que te adentras en el ritmo. Comience lentamente si es necesario, comenzando con 2500 pasos por d\u00eda, luego cada semana agregue 500 pasos a su objetivo diario. Antes de que te des cuenta, habr\u00e1s llegado a 10.000 o m\u00e1s. Las aplicaciones para tel\u00e9fonos inteligentes o los pod\u00f3metros con clip son una excelente manera de realizar un seguimiento de sus pasos.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Si caminar no es lo tuyo, elige otra actividad que disfrutes y que te haga moverte (como andar en bicicleta, bailar o jugar baloncesto) y practica al menos 30 minutos al d\u00eda. M\u00e1s es incluso mejor, pero cualquier cantidad es mejor que nada.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Pruebe estos consejos para adaptarse a la actividad que es tan importante para la salud:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Almuerza en movimiento<\/b><br \/>\nTome un almuerzo ligero y venga con un amigo, y coma, hable y camine durante su descanso del mediod\u00eda en el trabajo o la escuela.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Sal antes del desayuno<\/b><br \/>\nLev\u00e1ntese temprano y salga a caminar o vaya al gimnasio antes de que el resto de la familia se despierte.  No hay nada como hacer ejercicio en el banco al comienzo del d\u00eda.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Intenta no usar la excusa de \u201ccansado\u201d<\/b><br \/>\nPor supuesto, hay momentos en los que realmente nos sentimos demasiado cansados para movernos, pero no caigamos en la trampa de utilizar demasiado la excusa de &quot;demasiado cansado&quot;. La mayor\u00eda de las veces, una buena caminata o ejercicio es justo lo que necesitamos para aumentar nuestra energ\u00eda y nuestro estado de \u00e1nimo.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Establece una hora con un amigo<\/b><br \/>\nEstablece un horario regular para caminar o hacer ejercicio con un amigo y trata de no cancelarlo. Si alguien conf\u00eda en usted, es m\u00e1s probable que haga ese ejercicio. Y consulten entre s\u00ed para ver c\u00f3mo les est\u00e1 yendo con sus objetivos de entrenamiento.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Elija recados activos<\/b><br \/>\nLa mayor\u00eda de los viajes que hacemos en coche son de menos de un kil\u00f3metro. En lugar de conducir, piense en caminar o andar en bicicleta (si es seguro) en algunos de sus viajes a la tienda o al patio de recreo.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Tenga a mano ropa y zapatos deportivos<\/b><br \/>\nMantenga algo de ropa deportiva y un par adicional de zapatos deportivos en su bolso o en su autom\u00f3vil para estar listo para caminar, jugar pelota o ir al gimnasio cuando se presente la oportunidad.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Apaga las pantallas<\/b><br \/>\nNada nos adormece tanto como mirar televisi\u00f3n o estar en nuestras otras pantallas, como tabletas, tel\u00e9fonos o computadoras. Intente apagar las pantallas y ponerse sus zapatos deportivos. Har\u00e1 que salir a caminar o hacer ejercicio sea mucho m\u00e1s f\u00e1cil. Y no te preocupes, todas las pantallas seguir\u00e1n esper\u00e1ndote cuando regreses.<\/span><\/li>\n<\/ul>"}],"custom_page_title":"","hide_right_sidebar":true,"flexible_content":[{"acf_fc_layout":"wysiwyg_content","section_title":"","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":[],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<p class=\"p1\"><span class=\"s1\">It\u2019s hard to beat regular activity when it comes to keeping yourself healthy. Not only does it lower the risk of cancer, heart disease, diabetes, stroke, and osteoporosis, it also helps keep weight in check and boosts your mood. It\u2019s about as close as you can get to a magic bullet for good health.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Best of all, you don\u2019t need to run marathons or buy a pricey gym membership to benefit. Walking is a great and easy way to get the activity you need.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Many health organizations recommend a goal of 10,000 steps per day. This can seem like a lot at first, but you\u2019ll be surprised how natural it feels once you get into the groove. Start slowly if you need to, beginning with 2,500 steps per day, then each week add 500 steps to your daily goal.\u00a0 Before you know it, you\u2019re up to 10,000 or beyond. Smartphone apps or clip-on pedometers are a great way to keep track of your steps.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If walking\u2019s not really your thing, choose something else you enjoy that gets you moving \u2013 like cycling, dancing, or playing basketball \u2013 and shoot for at least 30 minutes a day.\u00a0 More is even better, but any amount is better than none.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Try these tips for fitting in the activity that\u2019s so important for health:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Eat lunch on the move<\/b><br \/>\nGrab a light lunch and a friend, and eat, talk, and walk during your mid-day break at work or school.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Step out before breakfast<\/b><br \/>\nWake up early and go for a walk or hit the gym before the rest of the family wakes up. \u00a0There\u2019s nothing quite like getting a workout in the bank at the beginning of the day.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Try not to use the \u201ctired\u201d excuse<\/b><br \/>\nOf course there are times when we really do feel just too tired to move, but don\u2019t fall into the trap of using the \u201ctoo tired\u201d excuse too much. Most of the time, a good walk or workout is just what we need to get a boost in energy and mood.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Set a time with a friend<\/b><br \/>\nSet up a regular time to walk or workout with a friend \u2013 and try not to cancel. If someone\u2019s relying on you, you\u2019re more likely to get that workout in. And check in with each other to see how you\u2019re doing with your workout goals.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Choose active errands<\/b><br \/>\nMost of the trips we take by car are under a mile. Instead of driving, think about walking or cycling (if it\u2019s safe) on some of your trips to the store or playground.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Keep workout clothes and shoes handy<\/b><br \/>\nKeep some workout clothes and an extra pair of athletic shoes in your bag or in your car so you\u2019re ready to walk, play ball, or hit the gym whenever the opportunity comes up.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Turn off the screens<\/b><br \/>\nNothing quite lulls us into inactivity like watching television or being on our other screens \u2013 like, tablets, phones, or computers. Try turning off the screens and putting on your workout shoes instead. It\u2019ll make getting out the door for a walk or workout that much easier. And don\u2019t worry, all the screens will still be waiting for you when you get back.<\/span><\/li>\n<\/ul>\n"}]},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercise - Risk Factors - Siteman Cancer Center<\/title>\n<meta name=\"description\" content=\"Exercise can lower your risk of cancer. 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