{"id":4932,"date":"2019-10-16T17:23:09","date_gmt":"2019-10-16T15:23:09","guid":{"rendered":"https:\/\/www.activasalut.com\/?p=4932"},"modified":"2021-06-29T13:26:14","modified_gmt":"2021-06-29T11:26:14","slug":"raons-per-a-realitzar-activitat-fisica-durant-lenvelliment","status":"publish","type":"post","link":"https:\/\/www.activasalut.com\/ca\/raons-per-a-realitzar-activitat-fisica-durant-lenvelliment\/","title":{"rendered":"Raons per a realitzar activitat f\u00edsica durant l&#8217;envelliment"},"content":{"rendered":"\n<p><strong>L&#8217;envelliment <\/strong>\u00e9s un proc\u00e9s gradual i de llarga durada caracteritzat per un <strong>deteriorament generalitzat <\/strong>i progressiu de les <strong>funcions fisiol\u00f2giques<\/strong>. Aquest pot explicar-se per <strong>factors gen\u00e8tics<\/strong>, mobilitats m\u00faltiples i <strong>factors no gen\u00e8tics<\/strong>, especialement per la nutrici\u00f3, estils de vida i <strong>activitat f\u00edsica<\/strong>.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Els <strong>canvis <\/strong>relacionats amb l&#8217;edat s\u00f3n una <strong>p\u00e8rdua de for\u00e7a i equilibri<\/strong>, una <strong>disminuci\u00f3 <\/strong>de la <strong>velocitat de la marxa<\/strong>, <strong>caigudes<\/strong> i <strong>disminuci\u00f3 en la independ\u00e8ncia<\/strong> de les activitats b\u00e0siques de la vida di\u00e0ria.<\/p>\n\n\n\n<p><strong>Realitzar activitat f\u00edsica terap\u00e8utica<\/strong> o <strong>exercici f\u00edsic terap\u00e8utic<\/strong> t\u00e9 un <strong>efecte benefici\u00f3s<\/strong> per a minimitzar el risc de caigudes i evitar fractures. En resum, <strong>per a retardar la discapacitat<\/strong>. T&#8217;ho explico amb m\u00e9s detall.<\/p>\n\n\n\n<h3>Quins beneficis aporta l&#8217;activitat f\u00edsica terap\u00e8utica?<\/h3>\n\n\n\n<ul><li><strong>Millorar<\/strong> la <strong>funci\u00f3 cognitiva<\/strong>.<\/li><li><strong>Redueix <\/strong>l&#8217;<strong>ansietat<\/strong> i la <strong>depressi\u00f3<\/strong>.<\/li><li>Ajuda a <strong>augmentar <\/strong>la<strong> qualitat de vida i del somni.<\/strong><\/li><li><strong>Redueix<\/strong> el <strong>risc de lesions<\/strong> relacionades amb les <strong>caigudes<\/strong>.<\/li><li><strong>Disminueix <\/strong>el <strong>risc de mortalitat<\/strong>, millora la funci\u00f3 i qualitat de vida <strong>per a les persones amb malalties cr\u00f2niques<\/strong>.<\/li><li><strong>Evita l&#8217;aparici\u00f3 <\/strong>de l&#8217;<strong>osteoporosi<\/strong>.<\/li><li><strong>Augmenta <\/strong>la <strong>funci\u00f3 f\u00edsica<\/strong>, en general.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"718\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2019\/10\/1361-1024x718.jpg\" alt=\"\" class=\"wp-image-4917\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2019\/10\/1361-1024x718.jpg 1024w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2019\/10\/1361-300x210.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2019\/10\/1361-768x538.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2019\/10\/1361.jpg 1602w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3>Pautes durant l&#8217;envelliment<\/h3>\n\n\n\n<ul><li><strong>Fer activitat f\u00edsica multicomponent<\/strong> durant l&#8217;activitat f\u00edsica setmanal.<\/li><li><strong>Determinar el nivell d&#8217;esfor\u00e7 per a l&#8217;activitat f\u00edsica<\/strong> en relaci\u00f3 amb el seu nivell de condici\u00f3 f\u00edsica.<\/li><li><strong>Quan les persones majors no puguin fer 150 minuts d&#8217;activitat aer\u00f2bica d&#8217;intensitat i moderada a la setmana<\/strong>, a causa de condicions cr\u00f2niques, <strong>han de ser tan actius com les seves capacitats i condicions ho permetin.<\/strong><\/li><\/ul>\n\n\n\n<h3>Com realitzar activitat f\u00edsica de manera segura?<\/h3>\n\n\n\n<ul><li><strong>Augmentar l&#8217;activitat f\u00edsica gradualment<\/strong> amb el temps per a complir amb les pautes o objectius de salut. Les persones inactives han de comen\u00e7ar poc a poc a caminar lent. \u00c9s a dir, realitzant activitats de menys intensitat a l&#8217;inici i augmentant gradualment la freq\u00fc\u00e8ncia i la durada de les activitats.<\/li><li><strong>Protegir-se usant l&#8217;equip esportiu apropiat<\/strong>, triant <strong>entorns segurs<\/strong> i seguin les regles. <strong>Si apareixen s\u00edmptomes, consultar amb un professional de la salut o a un especialista en activitat f\u00edsica<\/strong> sobre els tipus i quantitas d&#8217;activitat adequades per a ells.<\/li><\/ul>\n\n\n\n<h3>Quins s\u00f3n els excercicis m\u00ednims recomanats?<\/h3>\n\n\n\n<ul><li><strong>Treball aer\u00f2bic<\/strong>: entre 150-300 minuts a la setmana (intensitat moderada &#8211; vigorosa) o 75 &#8211; 150 minuts a la setmana (intensitat vigorosa).<\/li><li><strong>Treballar la for\u00e7a<\/strong>: m\u00ednim 2 vegades a la setmana (dies alterns).<\/li><li>Les persones majors han de realitzar activitat f\u00edsica multicomposta (<strong>aer\u00f2bic<\/strong>, <strong>for\u00e7a <\/strong>i <strong>equilibri<\/strong>).<\/li><\/ul>\n\n\n\n<h3>Raons per estar f\u00edsicament actius<\/h3>\n\n\n\n<ul><li>Les <strong>persones majors de 65 anys obtindran beneficis<\/strong> pel fet de nom\u00e9s fer exercici f\u00edsic, compleixin o no els m\u00ednims.<\/li><li>El <strong>risc de caigudes disminueix<\/strong>, i en cas de caiguda, les lesions seran menors.<\/li><li><strong>Les persones passen molt temps assegudes, per aix\u00f2 \u00e9s necessari moure&#8217;s m\u00e9s <\/strong>i passar menys temps assegut. Intentant trencar els per\u00edodes d&#8217;inactivitat i suplir-los amb activitat f\u00edsica.<\/li><li>En els casos d&#8217;<strong>enllitament prolongat<\/strong>, aquest provoca una p\u00e8rdua de for\u00e7a muscular en totes les edats, per\u00f2 ser\u00e0 m\u00e9s notable amb l&#8217;edat. 10 dies de rep\u00f2s fins i tot en persones majors sanes, provoca una disminuci\u00f3 del 13% de la for\u00e7a dels qu\u00e0driceps.<\/li><\/ul>\n\n\n\n<h3>Idea clau de l&#8217;exercici f\u00edsic regular durant l&#8217;envelliment<\/h3>\n\n\n\n<p>Les persones majors han de vetllar per a mantenir una \u00f2ptima funci\u00f3 f\u00edsica. Aix\u00f2 nom\u00e9s s&#8217;aconseguir\u00e0 fent exercici f\u00edsic regular. Aquest exercici ha de <strong>combinar el treball aer\u00f2bic regular <\/strong>(bicicleta, caminar, nedar, ballar) <strong>amb un exercici de for\u00e7a i equilibri <\/strong>(<a href=\"https:\/\/www.activasalut.com\/ca\/pilates-per-tots\/\"><strong>Pilates,<\/strong><\/a><strong> <\/strong><a href=\"https:\/\/www.activasalut.com\/ca\/los-beneficios-de-practicar-postural-training\/\"><strong>Postural Training<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/www.activasalut.com\/ca\/gimnasia-corporal-vital-training\/\"><strong>Vital Training<\/strong><\/a><strong>,<\/strong> Tai Chi).<\/p>\n\n\n\n<pre class=\"wp-block-preformatted\"> <strong>BIBLIOGRAFIA<\/strong>\n-&nbsp;Vidal, Patricia. Sesi\u00f3n cl\u00ednica. Ejercicio terap\u00e9utico en geriatr\u00eda: fragilidad y riesgo de ca\u00eddas. M\u00e1ster en Actividad F\u00edsica Terap\u00e9utica. OTAGO Leader and Cascade Trainer en la prevenci\u00f3n de ca\u00eddas en la Gente Mayor.\n-&nbsp;Physical Activity Guidelines for Americans 2nd edition.  <\/pre>\n\n\n\n<h2>En els <a href=\"https:\/\/www.fisiogestion.com\/ca\/centros\/\">centres <\/a>de la Corporaci\u00f3&nbsp;Fisiogesti\u00f3n&nbsp;tenen exercicis terap\u00e8utics per a tu. <\/h2>\n\n\n\n<h2>Emplena aquest <a href=\"https:\/\/www.fisiogestion.com\/ca\/contacto-2\/\">formulari<\/a> i t&#8217;informaran. <\/h2>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;envelliment \u00e9s un proc\u00e9s gradual i de llarga durada caracteritzat per un deteriorament generalitzat i progressiu de les funcions fisiol\u00f2giques. Aquest pot explicar-se per<a class=\"moretag\" href=\"https:\/\/www.activasalut.com\/ca\/raons-per-a-realitzar-activitat-fisica-durant-lenvelliment\/\">Llegeix m\u00e9s&#8230;<\/a><\/p>\n","protected":false},"author":43,"featured_media":4924,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[783,88,471,624,617,614,469,615],"tags":[19,785,752,232,853,1316,1483,246,7,1087,948,228],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Raons per a realitzar activitat f\u00edsica durant l&#039;envelliment<\/title>\n<meta name=\"description\" content=\"L&#039;envelliment \u00e9s un proc\u00e9s gradual i de llarga durada. 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