{"id":592,"date":"2025-03-31T14:43:33","date_gmt":"2025-03-31T14:43:33","guid":{"rendered":"https:\/\/ahoranosotros.es\/?p=592"},"modified":"2025-10-24T22:34:18","modified_gmt":"2025-10-24T20:34:18","slug":"ejercicios-suaves-mayores-oms","status":"publish","type":"post","link":"https:\/\/ahoranosotros.es\/index.php\/2025\/03\/31\/ejercicios-suaves-mayores-oms\/","title":{"rendered":"5 Ejercicios Suaves para Mayores Recomendados por la OMS"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div id=\"wp-block-themeisle-blocks-advanced-columns-50326a09\" class=\"wp-block-themeisle-blocks-advanced-columns has-1-columns has-desktop-equal-layout has-tablet-equal-layout has-mobile-equal-layout has-vertical-unset\"><div class=\"wp-block-themeisle-blocks-advanced-columns-overlay\"><\/div><div class=\"innerblocks-wrap\">\n<div id=\"wp-block-themeisle-blocks-advanced-column-bd85b260\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/ahoranosotros.es\/wp-content\/uploads\/2025\/03\/ChatGPT-Image-31-mar-2025-15_39_49-1024x683.png\" alt=\"\" class=\"wp-image-598\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00bfPor qu\u00e9 es importante?<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">Los ejercicios suaves de movilidad son una recomendaci\u00f3n de la OMS despu\u00e9s de los 60. A partir de esta edad los m\u00fasculos pierden un 3% de masa cada d\u00e9cada.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Ejercitarse mejora la circulaci\u00f3n, reduce el riesgo de diabetes y depresi\u00f3n.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 ejercicios suaves para mayores (OMS) paso a paso (con im\u00e1genes descriptivas)<\/strong>:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\"><strong>Elevaci\u00f3n de piernas<\/strong>: Apoyado en el respaldo de la silla, levanta una pierna flexionada y mant\u00e9n 5 segundos. Alterna.<\/li>\n\n\n\n<li class=\"has-medium-font-size\"><strong>Estiramiento de cuello<\/strong>: Inclina la cabeza suavemente hacia cada hombro, sosteniendo 10 segundos.<\/li>\n\n\n\n<li class=\"has-medium-font-size\"><strong>Marcha en el sitio<\/strong>: Simula caminar levantando rodillas alternativamente (2 minutos).<\/li>\n\n\n\n<li class=\"has-medium-font-size\"><strong>Respiraci\u00f3n diafragm\u00e1tica<\/strong>: Inspira profundamente por la nariz, inflando el abdomen, y exhala por la boca (5 veces).<\/li>\n\n\n\n<li class=\"has-small-font-size\">Recursos descargable: Im\u00e1genes Descriptivas de ejercicios suaves para mayores<a href=\"https:\/\/ahoranosotros.es\/wp-content\/uploads\/2025\/03\/Rutina-ejercicios-suaves-para-mayores.jpg\"> Aqu\u00ed<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Consejos de seguridad<\/strong>:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">Usa zapatos antideslizantes.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Si tienes osteoporosis, evita flexionar la espalda hacia adelante.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Consulta a un fisioterapeuta antes de empezar si has tenido cirug\u00edas recientes.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Recursos \u00fatiles<\/strong>:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">Enlace al canal de YouTube&nbsp;<em>\u00ab<a href=\"https:\/\/youtu.be\/ep9hX2CifVY?si=O_rsz9XfWEUqxSGc\">Ejercicios Mayores Activos<\/a>\u00ab<\/em>&nbsp;con rutinas guiadas por fisioterapeutas.<\/li>\n<\/ul>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class='fluentform ff-default fluentform_wrapper_4  ff_guten_block ffs_default_wrap'><form data-form_id=\"4\" id=\"fluentform_4\" class=\"frm-fluent-form fluent_form_4 ff-el-form-top ff_form_instance_4_1 ff-form-loading ffs_default\" data-form_instance=\"ff_form_instance_4_1\" method=\"POST\" ><fieldset  style=\"border: none!important;margin: 0!important;padding: 0!important;background-color: transparent!important;box-shadow: none!important;outline: none!important; min-inline-size: 100%;\">\n                    <legend class=\"ff_screen_reader_title\" style=\"display: block; margin: 0!important;padding: 0!important;height: 0!important;text-indent: -999999px;width: 0!important;overflow:hidden;\">Formulario Suscripci\u00f3n Ahora Nosotros<\/legend><input type='hidden' name='__fluent_form_embded_post_id' value='592' \/><input type=\"hidden\" id=\"_fluentform_4_fluentformnonce\" name=\"_fluentform_4_fluentformnonce\" value=\"ba13ce1832\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/index.php\/wp-json\/wp\/v2\/posts\/592\" \/><div class=\"ff-el-group ff-el-section-break  ff_left\" data-name=\"section_break-4_1\" ><h3 class='ff-el-section-title'><\/h3><div class='ff-section_break_desk'><h3 style=\"text-align: center\"><br \/>\u00danete a \u00abAhora Nosotros\u00bb y descubre todo lo que te hace sentir bien<\/h3>\n<h6 style=\"text-align: center\">Recibe en tu correo consejos de bienestar, ocio, tecnolog\u00eda y finanzas pensados especialmente para personas mayores activas y curiosas como t\u00fa.<\/h6>\n<p>&nbsp;<\/p><\/div><hr \/><\/div><div data-type=\"name-element\" data-name=\"names\" class=\" ff-field_container ff-name-field-wrapper\" ><div class='ff-t-container'><div class='ff-t-cell '><div class='ff-el-group'><div class=\"ff-el-input--label ff-el-is-required asterisk-right\"><label for='ff_4_names_first_name_' >Nombre<\/label><\/div><div class='ff-el-input--content'><input type=\"text\" name=\"names[first_name]\" id=\"ff_4_names_first_name_\" class=\"ff-el-form-control\" aria-invalid=\"false\" aria-required=true><\/div><\/div><\/div><div class='ff-t-cell '><div class='ff-el-group'><div class=\"ff-el-input--label ff-el-is-required asterisk-right\"><label for='ff_4_names_last_name_' >Apellidos<\/label><\/div><div class='ff-el-input--content'><input type=\"text\" name=\"names[last_name]\" id=\"ff_4_names_last_name_\" class=\"ff-el-form-control\" aria-invalid=\"false\" aria-required=true><\/div><\/div><\/div><\/div><\/div><div class='ff-el-group'><div class=\"ff-el-input--label ff-el-is-required asterisk-right\"><label for='ff_4_email_1' aria-label=\"Correo electr\u00f3nico\">Correo electr\u00f3nico<\/label><\/div><div class='ff-el-input--content'><input type=\"email\" name=\"email_1\" id=\"ff_4_email_1\" class=\"ff-el-form-control\" placeholder=\"Email\" data-name=\"email_1\"  aria-invalid=\"false\" aria-required=true><\/div><\/div><div class='ff-el-group ff-el-form-hide_label'><div class=\"ff-el-input--label ff-el-is-required asterisk-right\"><label  aria-label=\"Casilla de selecci\u00f3n\">Casilla de selecci\u00f3n<\/label><\/div><div class='ff-el-input--content'><div class='ff-el-form-check ff-el-form-check-'><label class='ff-el-form-check-label' for=checkbox_2_85a4deb92731bc75b879a087ed110270><input  type=\"checkbox\" name=\"checkbox_2[]\" data-name=\"checkbox_2\" class=\"ff-el-form-check-input ff-el-form-check-checkbox\" value=\"Acepto recibir comunicaciones de Ahora Nosotros y confirmo que he le\u00eddo y acepto &lt;a href=&quot;https:\/\/ahoranosotros.es\/index.php\/ley-de-privacidad-y-proteccion-de-datos&quot; target=&quot;_blank&quot;&gt;La Pol\u00edtica de Privacidad y los T\u00e9rminos de Uso.&lt;\/a&gt;  Tu privacidad es importante para nosotros. Puedes darte de baja en cualquier momento con un solo clic.\"  id='checkbox_2_85a4deb92731bc75b879a087ed110270' aria-label='Acepto recibir comunicaciones de Ahora Nosotros y confirmo que he le\u00eddo y acepto &lt;a href=&quot;https:\/\/ahoranosotros.es\/index.php\/ley-de-privacidad-y-proteccion-de-datos&quot; target=&quot;_blank&quot;&gt;La Pol\u00edtica de Privacidad y los T\u00e9rminos de Uso.&lt;\/a&gt;  Tu privacidad es importante para nosotros. Puedes darte de baja en cualquier momento con un solo clic.' aria-invalid='false' aria-required=true> <span>Acepto recibir comunicaciones de Ahora Nosotros y confirmo que he le\u00eddo y acepto <a href=\"https:\/\/ahoranosotros.es\/index.php\/ley-de-privacidad-y-proteccion-de-datos\" target=\"_blank\">La Pol\u00edtica de Privacidad y los T\u00e9rminos de Uso.<\/a>  Tu privacidad es importante para nosotros. Puedes darte de baja en cualquier momento con un solo clic.<\/span><\/label><\/div><\/div><\/div><div class='ff-el-group ff-text-center ff_submit_btn_wrapper'><button type=\"submit\" class=\"ff-btn ff-btn-submit ff-btn-lg ff_btn_style\" >Subscr\u00edbete<\/button><\/div><\/fieldset><\/form><div id='fluentform_4_errors' class='ff-errors-in-stack ff_form_instance_4_1 ff-form-loading_errors ff_form_instance_4_1_errors'><\/div><\/div>            <script type=\"text\/javascript\">\n                window.fluent_form_ff_form_instance_4_1 = {\"id\":\"4\",\"settings\":{\"layout\":{\"labelPlacement\":\"top\",\"asteriskPlacement\":\"asterisk-right\",\"helpMessagePlacement\":\"with_label\",\"errorMessagePlacement\":\"inline\",\"cssClassName\":\"\"},\"restrictions\":{\"denyEmptySubmission\":{\"enabled\":false}}},\"form_instance\":\"ff_form_instance_4_1\",\"form_id_selector\":\"fluentform_4\",\"rules\":{\"names[first_name]\":{\"required\":{\"value\":true,\"message\":\"Este campo es obligatorio\",\"global\":true,\"global_message\":\"Este campo es obligatorio\"}},\"names[middle_name]\":{\"required\":{\"value\":false,\"message\":\"Este campo es obligatorio\",\"global\":true,\"global_message\":\"Este campo es obligatorio\"}},\"names[last_name]\":{\"required\":{\"value\":true,\"message\":\"Este campo es obligatorio\",\"global\":true,\"global_message\":\"Este campo es obligatorio\"}},\"email_1\":{\"required\":{\"value\":true,\"message\":\"Este campo es obligatorio\",\"global_message\":\"Este campo es obligatorio\",\"global\":true},\"email\":{\"value\":true,\"message\":\"Este campo debe contener un correo electr\\u00f3nico v\\u00e1lido\",\"global_message\":\"Este campo debe contener un correo electr\\u00f3nico v\\u00e1lido\",\"global\":true}},\"checkbox_2\":{\"required\":{\"value\":true,\"message\":\"Este campo es obligatorio\",\"global_message\":\"Este campo es obligatorio\",\"global\":true}}},\"debounce_time\":300};\n                            <\/script>\n            \n\n\n<div id=\"wp-block-themeisle-blocks-advanced-columns-91d1aa6e\" class=\"wp-block-themeisle-blocks-advanced-columns alignfull has-3-columns has-desktop-equal-layout has-tablet-equal-layout has-mobile-collapsedRows-layout has-vertical-unset has-light-bg\"><div class=\"wp-block-themeisle-blocks-advanced-columns-overlay\"><\/div><div class=\"innerblocks-wrap\">\n<div id=\"wp-block-themeisle-blocks-advanced-column-408f4343\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<h2 class=\"wp-block-heading\">Contacto<\/h2>\n\n\n\n<a href=\"mailto:contacto@ahoranosotros.es\" style=\"color: black;\">contacto@ahoranosotros.es<\/a>\n<\/div>\n\n\n\n<div id=\"wp-block-themeisle-blocks-advanced-column-c775996c\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<h2 class=\"wp-block-heading\">Legal<\/h2>\n\n\n\n<div id=\"wp-block-themeisle-blocks-icon-list-95124c37\" class=\"wp-block-themeisle-blocks-icon-list\">\n<div id=\"wp-block-themeisle-blocks-icon-list-item-b877a4bd\" class=\"wp-block-themeisle-blocks-icon-list-item\"><i class=\"fas fa-check wp-block-themeisle-blocks-icon-list-item-icon\"><\/i><p class=\"wp-block-themeisle-blocks-icon-list-item-content\"><a href=\"https:\/\/ahoranosotros.es\/index.php\/sobre-nosotros\/\" data-type=\"page\" data-id=\"550\">Sobre Nosotros<\/a><\/p><\/div>\n\n\n\n<div id=\"wp-block-themeisle-blocks-icon-list-item-37d33bfe\" class=\"wp-block-themeisle-blocks-icon-list-item\"><i class=\"fas fa-check wp-block-themeisle-blocks-icon-list-item-icon\"><\/i><p class=\"wp-block-themeisle-blocks-icon-list-item-content\"><a href=\"https:\/\/ahoranosotros.es\/index.php\/ley-de-privacidad-y-proteccion-de-datos\/\" data-type=\"page\" data-id=\"545\">Ley de Privacidad y Protecci\u00f3n de Datos<\/a><\/p><\/div>\n\n\n\n<div id=\"wp-block-themeisle-blocks-icon-list-item-85991cc9\" class=\"wp-block-themeisle-blocks-icon-list-item\"><i class=\"fas fa-check wp-block-themeisle-blocks-icon-list-item-icon\"><\/i><p class=\"wp-block-themeisle-blocks-icon-list-item-content\"><a href=\"https:\/\/ahoranosotros.es\/index.php\/terminos-de-uso-de-ahora-nosotros\/\" data-type=\"page\" data-id=\"552\">T\u00e9rminos de Uso<\/a><\/p><\/div>\n\n\n\n<div id=\"wp-block-themeisle-blocks-icon-list-item-19ba2edb\" class=\"wp-block-themeisle-blocks-icon-list-item\"><i class=\"fas fa-check wp-block-themeisle-blocks-icon-list-item-icon\"><\/i><p class=\"wp-block-themeisle-blocks-icon-list-item-content\"><a href=\"https:\/\/ahoranosotros.es\/index.php\/uso-de-cookies\/\" data-type=\"page\" data-id=\"554\">Ley de Cookies<\/a><\/p><\/div>\n\n\n\n<div id=\"wp-block-themeisle-blocks-icon-list-item-163e5b4b\" class=\"wp-block-themeisle-blocks-icon-list-item\"><i class=\"fas fa-check wp-block-themeisle-blocks-icon-list-item-icon\"><\/i><p class=\"wp-block-themeisle-blocks-icon-list-item-content\"><a href=\"https:\/\/ahoranosotros.es\/index.php\/descargo-de-responsabilidad\/\">Descargo de responsabilidad<\/a><\/p><\/div>\n<\/div>\n<\/div>\n\n\n\n<div id=\"wp-block-themeisle-blocks-advanced-column-d9ff3393\" class=\"wp-block-themeisle-blocks-advanced-column\">\n<h2 class=\"wp-block-heading\">S\u00edguenos en:<\/h2>\n\n\n\n<ul class=\"wp-block-social-links is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-facebook wp-block-social-link\"><a href=\"https:\/\/www.facebook.com\/profile.php?id=61575190033018#\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12 2C6.5 2 2 6.5 2 12c0 5 3.7 9.1 8.4 9.9v-7H7.9V12h2.5V9.8c0-2.5 1.5-3.9 3.8-3.9 1.1 0 2.2.2 2.2.2v2.5h-1.3c-1.2 0-1.6.8-1.6 1.6V12h2.8l-.4 2.9h-2.3v7C18.3 21.1 22 17 22 12c0-5.5-4.5-10-10-10z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Facebook<\/span><\/a><\/li><\/ul>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-text-align-center has-small-font-size wp-block-paragraph\">(c) 2025. Todos los Derechos Reservados<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La OMS recomienda estos 5 ejercicios suaves para adultos mayores. Mejora tu movilidad, evita lesiones y descarga la gu\u00eda gratuita con im\u00e1genes paso a paso.<\/p>\n","protected":false},"author":2,"featured_media":1002,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"on","neve_meta_content_width":90,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"[\"title\",\"meta\",\"content\"]","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[194,188,204,175,114],"tags":[],"class_list":["post-592","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ejercicios-adaptados","category-mayores","category-movilidad-segura","category-salud-fisica","category-salud-bienestar"],"_links":{"self":[{"href":"https:\/\/ahoranosotros.es\/index.php\/wp-json\/wp\/v2\/posts\/592","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ahoranosotros.es\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ahoranosotros.es\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ahoranosotros.es\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/ahoranosotros.es\/index.php\/wp-json\/wp\/v2\/comments?post=592"}],"version-history":[{"count":8,"href":"https:\/\/ahoranosotros.es\/index.php\/wp-json\/wp\/v2\/posts\/592\/revisions"}],"predecessor-version":[{"id":1488,"href":"https:\/\/ahoranosotros.es\/index.php\/wp-json\/wp\/v2\/posts\/592\/revisions\/1488"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ahoranosotros.es\/index.php\/wp-json\/wp\/v2\/media\/1002"}],"wp:attachment":[{"href":"https:\/\/ahoranosotros.es\/index.php\/wp-json\/wp\/v2\/media?parent=592"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ahoranosotros.es\/index.php\/wp-json\/wp\/v2\/categories?post=592"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ahoranosotros.es\/index.php\/wp-json\/wp\/v2\/tags?post=592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}