Ideas sencillas para ejercitarse en la tercera edad

Ejercitarse en la tercera edad – Una de las cosas más recomendables para mantener la salud en la tercera edad es la realización de ejercicio físico. La Organización Mundial de la Salud recomienda realizar al menos 150 minutos semanales de actividades moderadas o 75 minutos de actividades más vigorosas. Sin embargo, según la propia OMS, lo aconsejable es el doble: 300 minutos de actividad moderada o 150 de la más vigorosa.

Además, es muy bueno practicar también ejercicios enfocados a mejorar el equilibro. De esta manera, también se trabaja la prevención de caídas. Conviene, también, centrarse en los principales grupos musculares un par de días a la semana como mínimo. Si bien cualquier tipo de deporte es apropiado mientras se den las condiciones necesarias, hay unos más recomendables que otros. Bien porque su impacto sea menor, bien porque tengan otros beneficios asociados además de la mejora física.

Ideas sencillas para ejercitarse en la tercera edad

Ejercitarse en la tercera edad – Algunos de los ejercicios más recomendables:

Natación: Tiene un riesgo de lesiones más bajo que otros. Ejercita grandes grupos musculares y además es muy beneficiosa para la espalda. Suele ser uno de los más recomendados.

Ciclismo: Es ideal para mejorar la musculatura y el riego sanguíneo. Además, fortalece ligamentos, tendones y huesos, por lo que es bueno para evitar la artrosis. Además, al ser una actividad que normalmente se realiza al aire libre, permite relajarse viendo paisajes.

Caminar: Muchas personas no consideran caminar como una actividad física, pero esto es una falsa creencia. Se trata de un ejercicio con bajo impacto en las articulaciones, que ayuda a fortalecerlas. Además, ayuda a quemar calorías, mejora el corazón y la capacidad respiratoria.

Estiramientos: Mejoran la flexibilidad y ayudan a evitar su pérdida. Esto es muy importante de cara a mantener una buena movilidad, con los consiguientes beneficios como reducir el riesgo de caídas. Además, es aconsejable comenzar con estiramientos cualquier otra actividad deportiva.

Baile: Ayuda mucho a mejorar la flexibilidad y la coordinación. Además, tiene la ventaja de tener un componente social que beneficia la estabilidad mental.

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