{"id":668,"date":"2026-01-31T00:15:12","date_gmt":"2026-01-30T23:15:12","guid":{"rendered":"https:\/\/nelsonrazo.com\/nutricion\/?p=668"},"modified":"2026-01-31T00:16:41","modified_gmt":"2026-01-30T23:16:41","slug":"el-poder-de-25-sentadillas-para-mejor-salud","status":"publish","type":"post","link":"https:\/\/nelsonrazo.com\/nutricion\/2026\/01\/31\/el-poder-de-25-sentadillas-para-mejor-salud\/","title":{"rendered":"El poder de 25 sentadillas para mejor salud"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">A medida que envejecemos, es f\u00e1cil que nuestra funci\u00f3n f\u00edsica se deteriore. Nos ocupamos del trabajo, la familia y las obligaciones sociales, lo que a menudo nos deja poco tiempo para hacer ejercicio o cuidarnos. Sin embargo, incorporar ejercicios sencillos pero efectivos a nuestra rutina diaria puede marcar una gran diferencia en nuestro bienestar general.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uno de estos ejercicios, muy completo, es la sentadilla. De hecho, con tan solo 25 sentadillas al d\u00eda, puedes mejorar tu fuerza, equilibrio y flexibilidad, a la vez que reduces el riesgo de enfermedades cr\u00f3nicas como la <a href=\"https:\/\/nelsonrazo.com\/nutricion\/wp-content\/uploads\/sites\/2\/2024\/07\/diabetes_noes.jpg\" type=\"attachment\" id=\"332\">diabetes<\/a> y las <a href=\"https:\/\/youtu.be\/yKxQbHd7xXU?si=Ykt1lsc4QjbVdIdD\" type=\"link\" id=\"https:\/\/youtu.be\/yKxQbHd7xXU?si=Ykt1lsc4QjbVdIdD\">enfermedades card\u00edacas<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La ciencia detr\u00e1s de las sentadillas<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Al hacer sentadillas, no solo fortalecemos nuestros m\u00fasculos, sino que tambi\u00e9n estimulamos nuestro sistema nervioso para que se adapte y cambie. Este proceso se llama neuroplasticidad y es esencial para aprender nuevas habilidades y mejorar nuestra funci\u00f3n f\u00edsica, y mantenerla con la edad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A medida que envejecemos, nuestros cuerpos experimentan cambios naturales que pueden afectar nuestra movilidad y flexibilidad. Nuestras articulaciones se vuelven menos flexibles, nuestros m\u00fasculos pierden fuerza y nuestro equilibrio se vuelve m\u00e1s precario.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, al hacer sentadillas con regularidad, podemos estimular el desarrollo de nuevas conexiones neuronales en nuestro <a href=\"https:\/\/nelsonrazo.com\/nutricion\/2024\/12\/27\/libera-poder-sistema-tu-nervioso\/\" type=\"post\" id=\"466\">sistema nervioso<\/a>, lo que puede ayudar a compensar estos cambios.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beneficios de las sentadillas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pero \u00bfqu\u00e9 beneficios nos aportan exactamente las sentadillas? Estos son solo algunos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mayor fuerza<\/strong>: Las sentadillas trabajan varios grupos musculares a la vez, incluyendo piernas, gl\u00fateos y core. Al fortalecer estos <a href=\"https:\/\/nelsonrazo.com\/nutricion\/2024\/05\/31\/la-importancia-de-desarrollar-y-mantener-musculo\/\" type=\"post\" id=\"251\">m\u00fasculos<\/a>, podr\u00e1s realizar las actividades diarias con mayor facilidad y confianza.<\/li>\n\n\n\n<li><strong>Mejor equilibrio<\/strong>: Las sentadillas requieren la activaci\u00f3n de los m\u00fasculos del <em>core<\/em> o tronco, lo que ayuda a mejorar el equilibrio y a reducir el riesgo de ca\u00eddas.<\/li>\n\n\n\n<li><strong>Mayor flexibilidad<\/strong>: Al hacer sentadillas con regularidad, notar\u00e1s que tus articulaciones se vuelven m\u00e1s flexibles, lo que facilita el movimiento y las actividades diarias.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Introducci\u00f3n a las sentadillas<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Si eres nuev@ en las sentadillas, no te preocupes, ya que empezar es f\u00e1cil. Aqu\u00ed algunos consejos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Empieza poco a poco<\/strong>: Empieza con solo de 5 a 10 sentadillas al d\u00eda y aumenta gradualmente la cantidad a medida que desarrolles fuerza y resistencia.<\/li>\n\n\n\n<li><strong>Conc\u00e9ntrate en la t\u00e9cnica<\/strong>: Mant\u00e9n la espalda recta, separa lo suficiente tus pies, activa los m\u00fasculos del torso y baja lenta y controladamente.<\/li>\n\n\n\n<li><strong>Usa el equipo adecuado<\/strong>: Si eres muy nuev@ en las sentadillas, considera usar una silla o un banco como apoyo a la altura que ya no alcances a bajar. A medida que te fortalezcas, puedes reducir gradualmente la cantidad de apoyo que necesitas.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Conclusi\u00f3n<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Incorporar las sentadillas a tu rutina diaria es una forma sencilla pero efectiva de mejorar tu funci\u00f3n y salud f\u00edsica y reducir el riesgo de enfermedades cr\u00f3nicas. Con solo 25 sentadillas al d\u00eda, puedes estimular la neuroplasticidad, fortalecer tus m\u00fasculos y mejorar tu equilibrio y flexibilidad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfPor qu\u00e9 no lo intentas? Toma una silla o un banco, p\u00e1rate derecho y empieza a hacer sentadillas para mejorar tu salud. Y si adem\u00e1s deseas hacer un cambio completo, <a href=\"https:\/\/nelsonrazo.com\/nutricion\/agenda-tu-consulta\/\" type=\"page\" id=\"233\">agenda tu consulta<\/a> nutricional para ayudarte a darle a tu cuerpo los nutrientes que necesita para una mejor salud metab\u00f3lica.<\/p>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Referencias<\/strong><\/summary>\n<p class=\"has-small-font-size wp-block-paragraph\">Archila, L. R., et al. (2021). Simple bodyweight training improves cardiorespiratory fitness with minimal time commitment: a contemporary application of the 5BX approach. <em>International journal of exercise science<\/em>, <em>14<\/em>(3), 93. <a href=\"https:\/\/doi.org\/10.70252\/WEQD2681\">https:\/\/doi.org\/10.70252\/WEQD2681<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">Haramura, M., et al. (2017). Cardiorespiratory and metabolic responses to body mass-based squat exercise in young men. <em>Journal of physiological anthropology<\/em>, <em>36<\/em>(1), 14. <a href=\"https:\/\/doi.org\/10.1186\/s40101-017-0127-9\">https:\/\/doi.org\/10.1186\/s40101-017-0127-9<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">Momma, H., et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. <em>British journal of sports medicine<\/em>, <em>56<\/em>(13), 755-763. <a href=\"https:\/\/doi.org\/10.1136\/bjsports-2021-105061\">https:\/\/doi.org\/10.1136\/bjsports-2021-105061<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">Takai, Y., et al. (2013). Effects of body mass-based squat training in adolescent boys. <em>Journal of sports science &amp; medicine<\/em>, <em>12<\/em>(1), 60. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24149726\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/24149726\/<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">Yoshiko, A., &amp; Watanabe, K. (2021). Impact of home-based squat training with two-depths on lower limb muscle parameters and physical functional tests in older adults. <em>Scientific reports<\/em>, <em>11<\/em>(1), 6855. <a href=\"https:\/\/doi.org\/10.1038\/s41598-021-86030-7\">https:\/\/doi.org\/10.1038\/s41598-021-86030-7<\/a><\/p>\n<\/details>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\"><strong>Descargo de responsabilidad:&nbsp;<\/strong>esta publicaci\u00f3n tiene&nbsp;<a href=\"https:\/\/nelsonrazo.com\/nutricion\/terminos-de-uso\/\">fines informativos<\/a>&nbsp;\u00fanicamente y no debe interpretarse como consejo m\u00e9dico o nutricional personalizado. Consulta siempre a un profesional de la salud antes de realizar cualquier cambio en tu r\u00e9gimen de medicaci\u00f3n o alimentaci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Desbloquea el poder de 25 sentadillas al d\u00eda. Este sencillo ejercicio puede mejorar tu fuerza, equilibrio, salud metab\u00f3lica, y comenzar a ver resultados en tan solo unos d\u00edas. <\/p>\n","protected":false},"author":1,"featured_media":670,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,77],"tags":[195,45,198,196,44,13,10,194],"class_list":["post-668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actividad-fisica","category-salud","tag-actividad-fisica-2","tag-ejercicio","tag-fuerza","tag-funcion-fisica","tag-musculo","tag-salud","tag-salud-metabolica","tag-sentadillas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>El poder de 25 sentadillas para mejor salud - Nelson Razo | Nutri\u00f3logo<\/title>\n<meta name=\"description\" content=\"25 sentadillas al d\u00eda: Sencillo ejercicio puede mejorar tu fuerza, equilibrio, salud metab\u00f3lica, y comenzar a ver resultados muy pronto.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nelsonrazo.com\/nutricion\/2026\/01\/31\/el-poder-de-25-sentadillas-para-mejor-salud\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"El poder de 25 sentadillas para mejor salud - 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