{"id":7689,"date":"2021-06-29T14:27:05","date_gmt":"2021-06-29T12:27:05","guid":{"rendered":"https:\/\/www.activasalut.com\/?p=7689"},"modified":"2021-06-29T15:56:02","modified_gmt":"2021-06-29T13:56:02","slug":"exercici-fisic-i-alimentacio-combinacio-perfecta-per-a-prevenir-la-fragilitat","status":"publish","type":"post","link":"https:\/\/www.activasalut.com\/ca\/exercici-fisic-i-alimentacio-combinacio-perfecta-per-a-prevenir-la-fragilitat\/","title":{"rendered":"Exercici f\u00edsic i alimentaci\u00f3, combinaci\u00f3 perfecta per a prevenir la fragilitat"},"content":{"rendered":"\n<p>\u00c9s evident que vivim en una societat que est\u00e0 envellint de forma molt significativa, degut principalment a l&#8217;augment de l&#8217;esperan\u00e7a de vida i la baixa natalitat, aix\u00ed doncs, cada vegada hi ha m\u00e9s persones majors de 65 anys i s&#8217;estima que en el 2050 hi haur\u00e0 m\u00e9s de 6 milions de persones de m\u00e9s de 80 anys.<\/p>\n\n\n\n<p>L&#8217;envelliment comporta m\u00faltiples canvis en els diferents sistemes de l&#8217;organisme, a escala funcional i nutricional existeix un deteriorament de la musculatura i la for\u00e7a, una p\u00e8rdua involunt\u00e0ria de pes i una p\u00e8rdua de massa \u00f2ssia. Tot aix\u00f2 s\u00f3n factors que predisposen a les persones grans a augmentar el risc de caigudes i l&#8217;aparici\u00f3 de la <a href=\"https:\/\/www.activasalut.com\/ca\/raons-per-a-realitzar-activitat-fisica-durant-lenvelliment\/\"><strong>fragilitat<\/strong><\/a>.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2>Qu\u00e8 \u00e9s la fragilitat?<\/h2>\n\n\n\n<p>La fragilitat \u00e9s una s\u00edndrome biol\u00f2gica que est\u00e0 \u00edntimament relacionada amb l&#8217;envelliment i que principalment es caracteritza per p\u00e8rdua de pes, disminuci\u00f3 de l&#8217;activitat di\u00e0ria, p\u00e8rdua de for\u00e7a i esgotament, marxa lenta, alteracions mentals i major vulnerabilitat a desenvolupar depend\u00e8ncia o morir.<\/p>\n\n\n\n<h2>Quins beneficis t\u00e9 l&#8217;exercici f\u00edsic i l&#8217;alimentaci\u00f3 saludable?<\/h2>\n\n\n\n<p>Existeixen multitud d&#8217;estudis que demostren que la combinaci\u00f3 d&#8217;exercici f\u00edsic i una alimentaci\u00f3 rica en prote\u00efnes millora la capacitat funcional i l&#8217;estat nutricional, en conseq\u00fc\u00e8ncia, preveu la fragilitat i ajuda a mantenir l&#8217;autonomia i una bona qualitat de vida a mesura que envellim.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/ingredients-for-healthy-foods-selection-on-white-wooden-background-scaled.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/ingredients-for-healthy-foods-selection-on-white-wooden-background-1024x612.jpg\" alt=\"\" class=\"wp-image-7699\" width=\"414\" height=\"248\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/ingredients-for-healthy-foods-selection-on-white-wooden-background-1024x612.jpg 1024w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/ingredients-for-healthy-foods-selection-on-white-wooden-background-300x179.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/ingredients-for-healthy-foods-selection-on-white-wooden-background-768x459.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/ingredients-for-healthy-foods-selection-on-white-wooden-background-1536x917.jpg 1536w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/ingredients-for-healthy-foods-selection-on-white-wooden-background-2048x1223.jpg 2048w\" sizes=\"(max-width: 414px) 100vw, 414px\" \/><\/a><\/figure><\/div>\n\n\n\n<h2>Quin tipus d&#8217;exercici he de fer?  <\/h2>\n\n\n\n<p>Els programes d\u2019<strong>exercici<\/strong> <strong>multi component<\/strong> i particularment l\u2019entrenament de <strong>for\u00e7a<\/strong> s\u00f3n els m\u00e9s efica\u00e7os, es combina un treball de:<\/p>\n\n\n\n<ul><li><strong>For\u00e7a i pot\u00e8ncia<\/strong>: Exercicis de bra\u00e7os i cames amb pes, cintes el\u00e0stiques, m\u00e0quines, aixecar-se de la cadira, pujar escales\u2026<\/li><li><strong>Equilibri<\/strong> <strong>i<\/strong> <strong>marxa<\/strong>: Caminar amb els peus en l\u00ednia, equilibri sobre una cama, caminar amb punta-tal\u00f3, Taitx\u00ed\u2026<\/li><li><strong>Flexibilitat<\/strong>: estiraments, Ioga, Pilates\u2026<\/li><li><strong>Resist\u00e8ncia<\/strong> <strong>cardiovascular<\/strong>: Caminar, escales, bicicleta\u2026<\/li><\/ul>\n\n\n\n<h2>Quina pauta d&#8217;exercicis he de seguir?<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright size-large is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/mature-woman-doing-exercise-at-park-sports-and-active-lifestyle-concept-1-scaled.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/mature-woman-doing-exercise-at-park-sports-and-active-lifestyle-concept-1-683x1024.jpg\" alt=\"\" class=\"wp-image-7704\" width=\"153\" height=\"230\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/mature-woman-doing-exercise-at-park-sports-and-active-lifestyle-concept-1-683x1024.jpg 683w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/mature-woman-doing-exercise-at-park-sports-and-active-lifestyle-concept-1-200x300.jpg 200w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/mature-woman-doing-exercise-at-park-sports-and-active-lifestyle-concept-1-768x1151.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/mature-woman-doing-exercise-at-park-sports-and-active-lifestyle-concept-1-1025x1536.jpg 1025w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/mature-woman-doing-exercise-at-park-sports-and-active-lifestyle-concept-1-1366x2048.jpg 1366w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/06\/mature-woman-doing-exercise-at-park-sports-and-active-lifestyle-concept-1-scaled.jpg 1708w\" sizes=\"(max-width: 153px) 100vw, 153px\" \/><\/a><\/figure><\/div>\n\n\n\n<ul><li><strong>Freq\u00fc\u00e8ncia<\/strong>: M\u00ednim 5 dies a la setmana uns 30-45 minuts al dia, si pots fer-lo en grup molt millor. Tres dies alterns treballar for\u00e7a, equilibri i flexibilitat i la resta de dies exercicis de resist\u00e8ncia.<\/li><li><strong>Intensitat<\/strong> Moderada-vigorosa, mai s\u2019ha d\u2019arribar a la fatiga.<\/li><li><strong>Rutina<\/strong>: 3 s\u00e8ries de 12 repeticions, descansar 1 minut entre s\u00e8ries.<\/li><\/ul>\n\n\n\n<p>\u00c9s molt recomanable mantenir-se actiu i tenir uns Seria h\u00e0bits alimentaris saludables, ja que no es tracta d&#8217;arribar a vell mal, sin\u00f3 de prevenir la fragilitat per a arribar jove a vell.<\/p>\n\n\n\n<h3>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.<\/h3>\n\n\n\n<h3>Emplena aquest <a href=\"https:\/\/www.fisiogestion.com\/ca\/contacto-2\/\">formulari<\/a> i t&#8217;informaran.<\/h3>\n\n\n\n\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f5253-o1\" lang=\"es-ES\" dir=\"ltr\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/ca\/wp-json\/wp\/v2\/posts\/7689#wpcf7-f5253-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Formulario de contacto\" novalidate=\"novalidate\" data-status=\"init\">\n<div style=\"display: none;\">\n<input type=\"hidden\" name=\"_wpcf7\" value=\"5253\" \/>\n<input type=\"hidden\" name=\"_wpcf7_version\" value=\"5.7.3\" \/>\n<input type=\"hidden\" name=\"_wpcf7_locale\" value=\"es_ES\" \/>\n<input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f5253-o1\" \/>\n<input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/>\n<input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/>\n<input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/div>\n<div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<div class='comment-form'>\n\t<div class=\"comment-form-inputs\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"nombre\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"nombre\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Nom (requerit)\" value=\"\" type=\"text\" name=\"nombre\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"apellidos\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"apellidos\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Cognoms (requerit)\" value=\"\" type=\"text\" name=\"apellidos\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"email\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-email wpcf7-validates-as-required wpcf7-validates-as-email\" id=\"email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Email (requerit)\" value=\"\" type=\"email\" name=\"email\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"telefono\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-tel wpcf7-validates-as-required wpcf7-validates-as-tel\" id=\"telefono\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tel\u00e8fon (requerit)\" value=\"\" type=\"tel\" name=\"telefono\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"mensaje\"><textarea cols=\"39\" rows=\"10\" class=\"wpcf7-form-control wpcf7-textarea wpcf7-validates-as-required\" id=\"mensaje\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Missatge (requerit)\" name=\"mensaje\"><\/textarea><\/span>\n\t<\/p>\n\t<p class=\"form-submit\"><input class=\"wpcf7-form-control has-spinner wpcf7-submit\" type=\"submit\" value=\"Enviar\" \/>\n\t<\/p>\n<\/div>\n<p style=\"text-align:justify; color:#383838;\"><br \/>\n<em>L\u2019informem que les dades recollides al present formulari, seran tractades per Corporaci\u00f3 d'Administraci\u00f3 Sanit\u00e0ria A.I.E., per poder atendre i donar resposta a la seva sol\u00b7licitud d\u2018informaci\u00f3. Si necessita m\u00e9s informaci\u00f3 o vol exercir els seus drets sobre aquestes dades consulti la nostra <a href=\"https:\/\/www.fisiogestion.com\/ca\/politica-privacidad\/\">Pol\u00edtica de Privacitat<\/a>.<\/em>\n<\/p>\n<\/form>\n<\/div>\n\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.fisiogestion.com\/ca\/noticias\/corporacion-fisiogestion-la-primera-red-de-centros-de-rehabilitacion-fisica-certificada-por-aenor-frente-al-covid-19\/\"><img decoding=\"async\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2020\/09\/Banner-COVI19-Blog_CAT-01.png\" alt=\"La imagen tiene un atributo ALT vac\u00edo; su nombre de archivo es Banner-COVI19-Blog_CAT-01.png\"\/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u00c9s evident que vivim en una societat que est\u00e0 envellint de forma molt significativa, degut principalment a l&#8217;augment de l&#8217;esperan\u00e7a de vida i la<a class=\"moretag\" href=\"https:\/\/www.activasalut.com\/ca\/exercici-fisic-i-alimentacio-combinacio-perfecta-per-a-prevenir-la-fragilitat\/\">Llegeix m\u00e9s&#8230;<\/a><\/p>\n","protected":false},"author":119,"featured_media":7693,"comment_status":"open","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":[],"categories":[849],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercici f\u00edsic i alimentaci\u00f3, combinaci\u00f3 perfecta per a prevenir la fragilitat<\/title>\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.activasalut.com\/ca\/exercici-fisic-i-alimentacio-combinacio-perfecta-per-a-prevenir-la-fragilitat\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" 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