Catalina Blanco, sports medicine physician: "For those who haven't moved for years, isometric exercises are a safe gateway: they strengthen without impact and help reconnect with the body."

Returning to physical activity after years without training can be a challenge, but there are methods that make the process easier. One of them is the use of isometric exercises , a technique that is gaining traction among specialists and is presented as an ideal gateway for those who have not moved for a while . This is according to sports medicine physician Catalina Blanco , who states: "For those who have not moved for years, isometric exercises are a safe gateway: they strengthen without impact and help reconnect with the body."

As reported by BBC Mundo , isometric exercises consist of holding static postures for at least 30 seconds, activating the muscles without moving the joints. This quality makes them a useful alternative for people with physical limitations or little time . Dr. Patricia Puiggròs , author of Pause Your Back Pain , highlights their versatility : from postpartum women to patients with osteoarthritis can benefit. It has even been observed that, in cases of mild hypertension , regular practice can help reduce blood pressure .

Beyond the beginning: also for athletes

Although their use is often associated with the start of a routine, isometric exercises are also present in high-level training . Coach Paola Carbajal , cyclists, and sprinters incorporate them to improve explosive bursts and strengthen specific areas . Holding a static lunge with weight can have a greater effect than several light squats. The motionless work protects the tendons , improves muscle control , and allows for precise targeting of key performance points .

For those who want to start, experts recommend practicing three times a week , holding each pose for 30 to 60 seconds . Exercises like the plank , the isometric wall squat , or the glute bridge are good starting points. It's essential to maintain body alignment , control your breathing , and avoid sudden movements . It's also important to remember that they shouldn't replace a full routine , but rather complement it . Isometric exercises are a simple, effective, and accessible way to get moving again without fear or injury .