{"id":2065,"date":"2020-03-18T10:20:12","date_gmt":"2020-03-18T09:20:12","guid":{"rendered":"https:\/\/www.almaverdebio.it\/organic-food-and-well-being\/in-forma\/"},"modified":"2020-07-08T10:15:32","modified_gmt":"2020-07-08T08:15:32","slug":"keeping-fit","status":"publish","type":"page","link":"https:\/\/www.almaverdebio.it\/en\/organic-food-and-well-being\/keeping-fit\/","title":{"rendered":"Keeping fit"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">[vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586352767829{margin-bottom: 45px !important;}&#8221;][vc_column]<style>.vcex-heading.vcex_69e195a4b7e33{color:#ffffff;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 wpex-text-center vc_custom_1594196126878 pillole-heading vcex_69e195a4b7e33\"><span class=\"vcex-heading-inner wpex-inline-block\">Wellbeing tips<\/span><\/h3>[\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1591800857691{margin-bottom: 45px !important;padding-top: 45px !important;padding-bottom: 45px !important;background: #b0d994 url(https:\/\/www.almaverdebio.it\/wp-content\/uploads\/2020\/04\/in-forma.svg?id=323) !important;background-position: 0 0 !important;background-repeat: no-repeat !important;}&#8221; wpex_bg_size=&#8221;80px 80px&#8221; el_class=&#8221;biobenessere-box&#8221;][vc_column]<style>.vcex-heading.vcex_69e195a4b85ad{color:#ffffff;text-transform:uppercase;}<\/style><h2 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h2 wpex-text-center vc_custom_1594196113108 vcex_69e195a4b85ad\"><span class=\"vcex-heading-inner wpex-inline-block\">Keeping fit<\/span><\/h2>[\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586353993538{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4b8aff{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1586354796034 vcex_69e195a4b8aff\"><span class=\"vcex-heading-inner wpex-inline-block\">01.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4b905e{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4b905e\"><span class=\"vcex-heading-inner wpex-inline-block\">It doesn\u2019t take much<\/span><\/h3>[vc_column_text]\n<p class=\"p1\"><span class=\"s1\">Trascorrere troppo tempo seduti o in piedi compromette il corretto bilanciamento delle curve naturali del nostro corpo. Ma bastano pochi accorgimenti per fare del movimento senza sentirne troppo il peso: parcheggiamo l&#8217;auto un po&#8217; pi\u00f9 lontano dal posto di lavoro o utilizziamo la bici per piccoli spostamenti. Invece, prima dell&#8217;inizio di qualunque attivit\u00e0 sportiva, ricordiamo sempre di consultare il medico. <\/span><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354002232{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4b9566{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1586354815006 vcex_69e195a4b9566\"><span class=\"vcex-heading-inner wpex-inline-block\">02.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4b9ab3{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4b9ab3\"><span class=\"vcex-heading-inner wpex-inline-block\">In action<\/span><\/h3>[vc_column_text]Maximum results, minimum effort. 15 minutes are all we need to build and loosen up our body.<br \/>\nTo stretch and strengthen the spinal rotation muscles, lie down with your knees bent and your feet planted on the ground. Breathe and extend your arms perpendicular to your body. Now, bring your knees to one side, rotate your head in the opposite direction and hold that position for 5 seconds. Repeat 5 times.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4b9fc0{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1586354824288 vcex_69e195a4b9fc0\"><span class=\"vcex-heading-inner wpex-inline-block\">03.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4ba4fa{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4ba4fa\"><span class=\"vcex-heading-inner wpex-inline-block\">Strengthen<\/span><\/h3>[vc_column_text]Low effort, high reward. 15 minutes are all we need to increase our body\u2019s flexibility and strength. For example, to strengthen the abdominal muscles, lie down with your knees bent and your feet planted on the ground. Cross your arms over your chest, lower your chin and flex your torso towards your legs. Hold that position for 5 seconds and repeat the exercise 5 times.<span class=\"Apple-converted-space\">\u00a0<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4baa17{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550369590 vcex_69e195a4baa17\"><span class=\"vcex-heading-inner wpex-inline-block\">04.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4baf69{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4baf69\"><span class=\"vcex-heading-inner wpex-inline-block\">Extend<\/span><\/h3>[vc_column_text]With a few simple exercises, we can enhance our body structure.\u00a0For example, to stretch the lower back and gluteus muscles, lie down and bring your knees to your chest. Hold that position for 5 minutes and repeat 5 times. We recommend you aim to eventually manage 20 repetitions.<span class=\"Apple-converted-space\">\u00a0<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bb4a3{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550376735 vcex_69e195a4bb4a3\"><span class=\"vcex-heading-inner wpex-inline-block\">05.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bba32{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4bba32\"><span class=\"vcex-heading-inner wpex-inline-block\">Improve<\/span><\/h3>[vc_column_text]With consistency and dedication, we can massively support our body in less than 15 minutes a day. For example, to improve pelvis mobility, strengthen the stomach muscles and stretch the back muscles, lie down with your knees bent and your feet planted on the ground. Tighten your abdomen and gluteus and at the same time, with a small amount of pressure, push your lower back against the floor. Repeat 5 times.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bbf6b{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550383250 vcex_69e195a4bbf6b\"><span class=\"vcex-heading-inner wpex-inline-block\">06.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bc4aa{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4bc4aa\"><span class=\"vcex-heading-inner wpex-inline-block\">Stretch<\/span><\/h3>[vc_column_text]Easy exercises to strengthen and increase our body\u2019s elasticity. For example, to stretch the hamstrings, lie on your back near a door, with one leg outstretched and the other bent with your foot on the ground.\u00a0Lift this leg and stretch it against the doorpost. Hold that position for 20 seconds and repeat 5 times, before moving on to the other leg.<span class=\"Apple-converted-space\">\u00a0<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bc9e2{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550390791 vcex_69e195a4bc9e2\"><span class=\"vcex-heading-inner wpex-inline-block\">07.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bcf2e{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4bcf2e\"><span class=\"vcex-heading-inner wpex-inline-block\">Maintain<\/span><\/h3>[vc_column_text]A few steps are all we need to keep our body healthy.<span class=\"Apple-converted-space\">\u00a0<\/span>For example, to maintain the natural curvature of the lower back, lie on your front with your feet slightly apart and your hands on the ground, level with your head. Keep your neck in line with your spine and lift your torso, keeping your pelvis firmly on the ground. Hold that position for 30 seconds, go down again and repeat 5 times.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bd452{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550396865 vcex_69e195a4bd452\"><span class=\"vcex-heading-inner wpex-inline-block\">08.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bd96a{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4bd96a\"><span class=\"vcex-heading-inner wpex-inline-block\">Strengthen<\/span><\/h3>[vc_column_text]With a few steps, we can maintain agility and well-being. For example, to strengthen the abdominals and gluteus and to stretch your back, put your weight on your hands and knees, so that you\u2019re on all fours, then align your ears with your shoulders. Arch your back upwards and hold for 5 seconds. Go back to the starting position and repeat 5 times.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bde71{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550402414 vcex_69e195a4bde71\"><span class=\"vcex-heading-inner wpex-inline-block\">09.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4be236{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4be236\"><span class=\"vcex-heading-inner wpex-inline-block\">Relax<\/span><\/h3>[vc_column_text]A few small tricks can improve our physical health. For example, to relax the stomach area and gluteus muscles, put your weight on your hands and knees, so that you are on all fours, then align your ears with your shoulders. Lower your back and hold for 5 seconds. Go back to the starting position and repeat 5 times.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4be548{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550409854 vcex_69e195a4be548\"><span class=\"vcex-heading-inner wpex-inline-block\">10.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4be85c{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4be85c\"><span class=\"vcex-heading-inner wpex-inline-block\">Reinforce<\/span><\/h3>[vc_column_text]Simple exercises that improve our well-being. For example, to reinforce the shoulder muscles and upper back, put your weight on your hands and knees, so that you are on all fours, then align your ears with your shoulders.\u00a0Extend an arm in front of you and make sure you don\u2019t lift your head. Hold for 5 seconds. Go back to the starting position and repeat 5 times, before moving on to the other arm.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4beb52{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550416102 vcex_69e195a4beb52\"><span class=\"vcex-heading-inner wpex-inline-block\">11.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bee58{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4bee58\"><span class=\"vcex-heading-inner wpex-inline-block\">Loosen up<\/span><\/h3>[vc_column_text]Small tricks that help keep our body agile. For example, to loosen up and enhance the gluteus muscles, put your weight on your hands and knees, so that you are on all fours, then stretch one leg out straight behind you and keep it parallel to the floor.\u00a0Make sure you don\u2019t arch your back. Hold for 5 seconds. Go back to the starting position and repeat 5 times, before moving on to the other leg.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bf14b{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550422569 vcex_69e195a4bf14b\"><span class=\"vcex-heading-inner wpex-inline-block\">12.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bf450{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4bf450\"><span class=\"vcex-heading-inner wpex-inline-block\">Flex<\/span><\/h3>[vc_column_text]Some easy exercises to wake up our body.\u00a0For example, to stretch the back and hip muscles, sit on a chair with your feet planted on the ground, shift your weight forward slightly and relax your shoulders. Extend your right arm over your head and flex to the left without bending. Hold that position for 5 seconds and repeat the exercise 5 times. Move on to the other arm.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bf750{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550428495 vcex_69e195a4bf750\"><span class=\"vcex-heading-inner wpex-inline-block\">13.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bfa4b{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4bfa4b\"><span class=\"vcex-heading-inner wpex-inline-block\">Build up<\/span><\/h3>[vc_column_text]A few moments to do us some good. For example, to build up and stretch the shoulder muscles, sit on a chair with your feet planted on the ground, shift your weight forward slightly and relax your shoulders. Raise your hands to face height with your palms facing forward. Push your arms back by squeezing your shoulder blades. Hold that position for a few seconds, repeat 3 times and go back to the starting position.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4bfd32{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550434847 vcex_69e195a4bfd32\"><span class=\"vcex-heading-inner wpex-inline-block\">14.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4c002f{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4c002f\"><span class=\"vcex-heading-inner wpex-inline-block\">Incline<\/span><\/h3>[vc_column_text]Let\u2019s focus more on this one. For example, to stretch the neck muscles, sit on a chair with your feet planted on the ground, shift your weight forward slightly and relax your shoulders. Incline your head so that your ear is over your shoulder. Hold that position for 5 seconds and repeat 5 times, before moving onto the other ear.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4c0318{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550443585 vcex_69e195a4c0318\"><span class=\"vcex-heading-inner wpex-inline-block\">15.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4c061c{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4c061c\"><span class=\"vcex-heading-inner wpex-inline-block\">Rotate<\/span><\/h3>[vc_column_text]A few actions to get us back in shape.\u00a0For example, to stretch the neck muscles, sit on a chair with your feet planted on the ground, shift your weight forward slightly and relax your shoulders. Rotate your head so you can see one shoulder. Hold that position for 5 seconds and repeat 5 times, before moving onto the other side.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4c090b{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550452075 vcex_69e195a4c090b\"><span class=\"vcex-heading-inner wpex-inline-block\">16.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4c0c0d{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4c0c0d\"><span class=\"vcex-heading-inner wpex-inline-block\">Lift<\/span><\/h3>[vc_column_text]Set aside a few minutes to ease the tension that has accumulated during the day. For example, to enhance and stretch the shoulder and upper back muscles, sit on a chair with your feet planted on the ground, shift your weight forward slightly and relax your shoulders. Lift them as high as possible, as if you wanted to touch your ears. 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For example, to enhance the back and leg muscles, stand against the wall with your legs slightly apart, then slide until you are in the \u201chalf sitting\u201d position. Make sure you maintain your natural curves. Hold the position for 5 seconds (try to build up to one minute), go back to the starting position and repeat 5 times.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4c14db{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550465329 vcex_69e195a4c14db\"><span class=\"vcex-heading-inner wpex-inline-block\">18.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4c1812{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4c1812\"><span class=\"vcex-heading-inner wpex-inline-block\">Loosen up<\/span><\/h3>[vc_column_text]A few minutes to tone up our body. For example, to stretch the calf muscles, stand with your feet apart with one slightly in front of the other.\u00a0Make sure you maintain your natural curves. Bend the front leg without lifting your heels and lean forward, resting against a table. Hold that position for 30 seconds and repeat the exercise with the other leg.[\/vc_column_text][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586354011104{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;]<style>.vcex-heading.vcex_69e195a4c1b19{color:#ffffff;font-size:50px;font-weight:300;line-height:1;}<\/style><div class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-div wpex-text-center vc_custom_1589550472899 vcex_69e195a4c1b19\"><span class=\"vcex-heading-inner wpex-inline-block\">19.<\/span><\/div>[\/vc_column][vc_column width=&#8221;4\/5&#8243;]<style>.vcex-heading.vcex_69e195a4c1e21{color:#b0d994;}<\/style><h3 class=\"vcex-heading vcex-heading-plain vcex-module wpex-heading wpex-text-2xl wpex-h3 vcex_69e195a4c1e21\"><span class=\"vcex-heading-inner wpex-inline-block\">Arch<\/span><\/h3>[vc_column_text]A few minutes to tone up our body. For example, to stretch the shoulder, back and hip muscles, stand on your feet and bring your hands up to kidney height. Then, without straining your neck, try to flex backwards. Hold that position for 5 seconds, relax, repeat 3 times and go back to the starting position.[\/vc_column_text][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586352767829{margin-bottom: 45px !important;}&#8221;][vc_column][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1591800857691{margin-bottom: 45px !important;padding-top: 45px !important;padding-bottom: 45px !important;background: #b0d994 url(https:\/\/www.almaverdebio.it\/wp-content\/uploads\/2020\/04\/in-forma.svg?id=323) !important;background-position: 0 0 !important;background-repeat: no-repeat !important;}&#8221; wpex_bg_size=&#8221;80px 80px&#8221; el_class=&#8221;biobenessere-box&#8221;][vc_column][\/vc_column][\/vc_row][vc_row remove_bottom_col_margin=&#8221;true&#8221; css=&#8221;.vc_custom_1586353993538{margin-bottom: 45px !important;}&#8221;][vc_column width=&#8221;1\/5&#8243;][\/vc_column][vc_column width=&#8221;4\/5&#8243;][vc_column_text] Trascorrere troppo tempo seduti o in piedi compromette il corretto bilanciamento delle curve naturali del nostro corpo. Ma bastano pochi accorgimenti per fare del movimento&hellip;<\/p>\n","protected":false},"author":5,"featured_media":0,"parent":1961,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"class_list":["post-2065","page","type-page","status-publish","hentry","entry","no-media"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Scopri come rimanere in forma &#187; Almaverde Bio<\/title>\n<meta name=\"description\" content=\"Scopri i pratici consigli di Almaverdebio su pochi e sempli esercizi per mantenersi in forma.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.almaverdebio.it\/en\/organic-food-and-well-being\/keeping-fit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Scopri come rimanere in forma &#187; 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