Post-vacation fitness: tips for not losing the benefits of relaxation.

Valter Santilli: "After 40, inactivity can lead to sarcopenia..."

The story repeats itself every year: the desire to get back in shape after the holidays takes over , you sign up for a gym membership, go a couple of times, and then what? Good intentions fade, scuttled by laziness and the daily grind. "Yet to avoid losing the benefits of the holiday, during which we spent a lot of time outdoors, swam, played a few games of tennis, went for long walks and runs in contact with nature, the first rule is to immediately sign up for a gym, pool, or sports center to avoid losing the drive and enthusiasm that infected us during the relaxing period. Avoiding procrastination is essential to maintaining motivation." This is what Valter Santilli , former professor of Physical Medicine and Rehabilitation at Sapienza University of Rome, told Adnkronos Salute.

Loss of muscle mass, strength, and physical performance capacity are the central characteristics of sarcopenia, "a pathological condition caused by reduced physical activity," explains Santilli, "which affects not only the elderly but also adults aged 40-45 who don't participate in sports. To halt this pathology, physical activity is very important. It's not necessary to perform heroic feats," warns the expert, "just walk 5 km at a brisk pace at least twice a week, even after age 70. But let's be clear: not on flat terrain, but on 'variable' and uneven terrain, with bumps, descents, climbs, and dips."

For those under 70 who don't have any significant health conditions, however, "it's a good idea to get help at the gym or swimming pool, and sports such as swimming, tennis, and group gymnastics are also recommended." Dancing "is recommended at any age; it improves balance," Santilli emphasizes, "and motor coordination. Dancing also helps prevent falls, not just in the elderly." Another good rule: wear watches that "record your heart rate and blood pressure, helping you understand if your heart is overworked or if your blood pressure is abnormally high. In these cases, you should see a cardiologist," he concludes.