Hoy por Hoy – Comando Norte

Episode Title: Si todos sabemos que hacer ejercicio alarga la vida, ¿por qué no lo hacemos?
Date: 28 de octubre de 2025
Host: Nacho Carretero (SER Podcast)
Guests: Ángel, Aitana Castaño, Dra. Montserrat Romaguera

Overview:

This episode explores a fundamental question: if everyone knows that exercise extends life and promotes health, why is it so hard for many to maintain an active lifestyle? Journalist Nacho Carretero leads a conversation with regular contributors Ángel and Aitana Castaño, joined by Dr. Montserrat Romaguera, a family doctor specializing in sports medicine. Together, they tackle the scientific, psychological, and social reasons behind sedentary habits, share personal experiences, and discuss ways to overcome barriers to physical activity, especially in Spain.

Key Discussion Points & Insights

1. Presentations & Personal Achievements (00:27–05:10)

• Nacho and Aitana open the show with light banter about recent professional projects: Nacho’s Netflix documentary "Marea Blanca" and Aitana’s upcoming illustrated novel "Las madrinas".

  • Memorable moment: The surreal real-life story behind "Marea Blanca"—how a cocaine shipment washed up in a poor fishing village in the Azores, impacting generations ([01:33–03:46]).

  • Aitana describes her novel as a tribute to the supportive women (“madrinas”) who helped mothers shunned by their families ([04:23]):

    "Un homenaje a Les mulleres, a esas mujeres que pasó mucho en España, que fueron repudiadas por el simple hecho de quedar embarazadas por sus familias…" —Aitana Castaño (04:27)

2. Opening the Debate: Exercise Routines & Mental Health (05:10–06:39)

• Ángel admits he exercises more now than at 25, emphasizing the mental benefits over the physical:

  "…me ayuda casi más mentalmente que físicamente… en cuanto a estado de ánimo, estrés, preocupaciones, deporte, es para mí una medicina." —Ángel (05:23)

• Aitana shares her current break from exercise due to a recent operation but jokes about seasonal laziness ([06:00]).

• Nacho introduces the core theme: despite universal knowledge of health benefits, half of Spaniards admit to a sedentary lifestyle.

• Dr. Montserrat Romaguera is welcomed as an expert guest, family doctor, and sport medicine specialist.

3. Why Don’t We Exercise More? The Barriers (07:04–08:21, 09:04–11:40)

• Dr. Romaguera discusses the medical community’s evolution toward prescribing exercise rather than just medication, but admits more awareness is needed.

  • Key quote:

    "La actividad física es prácticamente una varita mágica. Tiene más de 100 beneficios en salud… es importante esta prescripción, esta receta individualizada." —Dra. Montserrat Romaguera (07:10)

• Societal/comportamental barriers:

  • Lack of early childhood habit formation
  • Confusing 'actividad física' (general movement) with 'deporte' (competitive exercise)
  • Modern conveniences and sedentary jobs minimize incidental activity
  • The dominance of screens for leisure, especially among youth

  "La realidad es que la mayoría de personas no [tienen el hábito]." —Dra. Romaguera (10:04)

4. The Psychological Struggle: Motivation and Mental Hurdles (11:40–13:08)

• Ángel asks why the brain tries to resist activity even at first, noting the shift that occurs once an exercise habit is established.

• Dr. Romaguera highlights mounting evidence for mental health benefits of physical activity:

  • Lower rates of anxiety, depression, insomnia
  • Reduced need for medication

  "…hay muchísima evidencia científica de que la actividad física es prácticamente una varita mágica." —Dra. Romaguera (07:10, reiterated at 12:18)

• Recognizes the need for an initial push and strategies to build consistent habits rather than short-lived resolutions.

5. What Counts as Exercise? Everyday Activity vs. Sport (13:08–15:36)

• Aitana asks if household chores count as exercise—Dr. Romaguera confirms they do, as do walking and gardening.

• Nacho inquires about non-gym physical activity (e.g., walking across Madrid)—Dr. Romaguera notes significant benefits start at 4,000 daily steps, not necessarily the oft-cited 10,000, and suggests adding strength exercises, especially with age.

  "A partir ya de cuarenta, cincuenta años, la pérdida de masa ósea es muy importante…una persona que no tiene buena masa muscular, más fácil de que pierda el equilibrio, se caiga…" —Dra. Romaguera (14:54)

6. The "No Time" Excuse & Environmental Factors (15:36–18:09)

• Aitana/Nacho pose the common complaint about lack of time due to work or family.

• Dr. Romaguera empathizes but encourages creative integration: walking with kids, moving during commutes, taking advantage of low-tech solutions—often paired with listening to the radio.

  "La vida es… cada persona es él y sus circunstancias, como decía Ortega. Entonces tenemos que intentar individualizar mucho…" —Dra. Romaguera (16:26)

• Environmental/policy aspects: Need for better public transport, cycling infrastructure, and government incentives (as in France) to facilitate active commuting.

7. Cultural Attitudes & Prevention as “Third Pillar” (18:09–19:18)

• Nacho points out that, while everyone gets that smoking and drinking are bad, exercise as “prevention” is less ingrained culturally.
• Dra. Romaguera underscores the professional responsibility to assess patient motivation, local resources, and risk.

8. Safety & Inclusivity: Not All Exercise Fits Everyone (19:10–20:08)

• The importance of pre-participation evaluations and risk assessment, especially for those with underlying health issues.
• The dangers of pushing too hard without medical check-ups.

9. Positive and Negative Feedback Loops (19:38–20:08)

• Ángel/Nacho discuss how both sedentary and active lifestyles can become self-perpetuating:

  • Positive loops: After some time, many can't go without daily exercise, often leading to other healthy habits.
  • Watch for excessive exercise/addiction.

  "Hasta 20.000 pasos se han demostrado que hay beneficios en salud, pero hay que supervisar…" —Dra. Romaguera (20:08)

10. Gender Disparities & The Need for Female Role Models (20:08–22:47)

• Only 1 in 4 federated sport participants in Spain is a woman; only 7% of girls meet WHO activity recommendations.

• Barriers include lack of safe, accessible spaces and the absence of female role models in sports.

• Dr. Romaguera points to community spaces like aquagym and group activities being more attractive to women, especially in older age, as opposed to the solitary approach often preferred by men.

  "La mujer, antropológicamente como somos, gusta más la actividad social en grupo…" —Dra. Romaguera (22:47)

Notable Quotes & Memorable Moments

• Ángel on motivation:
  “…cuando empiezas tu mente te está suplicando que pares… y hay un momento que atraviesas una especie de umbral en el cual tu mente es como si comprendiese que no vas a parar y se pone de tu lado…” (11:40)

• Aitana, self-deprecating & relatable:
  “Tengo la excusa perfecta, que estoy convaleciente, no puedo. Y entonces ahora mismo no estoy haciendo nada, pero creo que esa excusa se me va a acabar pronto.” (06:10)

• Dr. Romaguera, on customizing exercise:
  “…no a todo el hay que recetarle lo mismo… la dosis, la frecuencia. Puede haber efecto, y el tipo de ejercicio, la preferencia de la persona, sus recursos económicos, su tiempo, experiencias anteriores...” (07:10)

• On breaking habits:
  “La vida es… cada persona es él y sus circunstancias, como decía Ortega.” —Dra. Romaguera (16:26)

• On positive air time:
  “La radio es una gran aliada y en estos desplazamientos… te puedes poner unos auriculares…” (16:26)

Important Segments & Timestamps

• [01:33–04:23]: Presenters discuss their latest creative projects, highlighting the importance of storytelling in raising awareness.
• [05:10–06:39]: Panelists share their own exercise habits and hurdles.
• [07:04–07:57]: Dr. Romaguera is introduced; discusses prescription of exercise.
• [10:02–11:40]: Breakdown of physical activity vs. sport competition; societal/technological changes.
• [12:18]: The science behind mental benefits and building motivation.
• [14:01–14:49]: What counts as exercise? The utility of walking and low-barrier activities.
• [15:36–16:26]: How to fit physical activity into busy lives; addressing the "no time" excuse.
• [18:09–19:18]: Cultural attitudes toward health behaviors, and the medical role.
• [20:08]: Gender disparities in physical activity; why girls and women need more support and role models.

Conclusion

The episode closes with a collective encouragement to incorporate more movement into daily life, echoing Dr. Romaguera’s prescription for “health low-cost”:
"Mi médico me manda paseo: Actividad física, salud low cost." (23:23)

• The panel reminds listeners that any movement counts, the earlier the habit is instilled the better—but it’s never too late to start.
• The health benefits are physical, mental, and social, and customizing activity to personal circumstances and preferences is key for adherence.
• Structural and cultural changes—better urban planning, policies, and inclusive role models—will be needed to support society-wide transformation.

End advice from the panel:
"A caminar, que no me entere yo que vais de otra manera..." —Nacho Carretero (23:35)

For more details, listen to the full episode or refer to Dr. Montserrat Romaguera’s book: "Mi médico me manda a paseo: Actividad física, salud low cost".