Exercitar-se en la tercera edat

Exercitar-se en la tercera edat – Una de les coses més recomanables per a mantenir la salut en la tercera edat és la realització d’exercici físic. L’Organització Mundial de la Salut recomana realitzar almenys 150 minuts setmanals d’activitats moderades o 75 minuts d’activitats més vigoroses. No obstant això, segons la mateixa OMS, l’aconsellable és el doble: 300 minuts d’activitat moderada o 150 de la més vigorosa.

Exercitar-se en la tercera edat

Exercitar-se en la tercera edat

A més, practicar també exercicis per a millorar l’equilibro és molt bo. D’aquesta manera, també es treballa la prevenció de caigudes. Convé, també, centrar-se en els principals grups musculars un parell de dies a la setmana com a mínim. Si bé qualsevol mena d’esport és apropiat mentre es donin les condicions necessàries, hi ha uns més recomanables que uns altres. Bé perquè el seu impacte és menor, bé perquè tenen altres beneficis associats a més de la millora física.

Alguns dels exercicis més recomanables:
Natació: Té un risc de lesions més baix que uns altres. Exercita grans grups musculars i a més és molt beneficiosa per a l’esquena. Sol ser un dels més recomanats.

Ciclisme: És ideal per a millorar la musculatura i el reg sanguini. A més, enforteix lligaments, tendons i ossos, per la qual cosa és bo per a evitar l’artrosi. A més, a l’ésser una activitat que normalment es realitza a l’aire lliure, permet relaxar-se veient paisatges.

Caminar: Moltes persones no consideren caminar com una activitat física, però això és una falsa creença. Es tracta d’un exercici amb baix impacte en les articulacions, que ajuda a enfortir-les. A més, ajuda a cremar calories, millora el cor i la capacitat respiratòria.

Estiraments: Milloren la flexibilitat i ajuden a evitar la seva pèrdua. Això és molt important de cara a mantenir una bona mobilitat, amb els consegüents beneficis com reduir el risc de caigudes. A més, és aconsellable començar amb estiraments qualsevol altra activitat esportiva.

Ball: Ajuda molt a millorar la flexibilitat i la coordinació. A més, té l’avantatge de tenir un component social que beneficia l’estabilitat mental.

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