{"id":25963,"date":"2022-03-01T06:40:35","date_gmt":"2022-03-01T11:40:35","guid":{"rendered":"https:\/\/blogs.funiber.org\/pt\/?p=25963"},"modified":"2022-03-01T06:41:01","modified_gmt":"2022-03-01T11:41:01","slug":"funiber-tres-melhores-exercicios-harvard-idosos","status":"publish","type":"post","link":"https:\/\/www.funiber.blog\/pt\/gerontologia\/2022\/03\/01\/funiber-tres-melhores-exercicios-harvard-idosos","title":{"rendered":"Tr\u00eas melhores exerc\u00edcios de Harvard para idosos"},"content":{"rendered":"<h2>Universidade de Harvard, nos Estados Unidos, recomenda os tr\u00eas melhores exerc\u00edcios voltados para idosos.<\/h2>\n<p><!--more--><\/p>\n<p><span style=\"font-weight: 400;\">Segundo a <\/span><b>Organiza\u00e7\u00e3o Mundial da Sa\u00fade (OMS),<\/b><span style=\"font-weight: 400;\"> o exerc\u00edcio f\u00edsico tem um impacto positivo na sa\u00fade f\u00edsica e mental das pessoas. Por isso, recomenda que adultos com mais de 64 anos dediquem de 150 a 300 minutos por semana \u00e0 atividade f\u00edsica.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">O importante, como afirma a <\/span><b>OMS<\/b><span style=\"font-weight: 400;\">, \u00e9 enfatizar os exerc\u00edcios de equil\u00edbrio e o fortalecimento da fun\u00e7\u00e3o muscular. Estes evitam que os idosos caiam devido \u00e0 falta de estabilidade. \u201cA substitui\u00e7\u00e3o do tempo gasto em atividades sedent\u00e1rias por atividades f\u00edsicas de qualquer intensidade, inclusive de baixa intensidade, \u00e9 ben\u00e9fica para a sa\u00fade\u201d, afirma a entidade.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Por sua vez, a <\/span><b>Universidade de Harvard<\/b><span style=\"font-weight: 400;\"> alerta sobre os riscos que surgem ao fazer movimentos abdominais. \u201cN\u00e3o s\u00e3o t\u00e3o eficazes e podem causar les\u00f5es, especialmente na popula\u00e7\u00e3o mais velha\u201d.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A<\/span><b> fisioterapeuta afiliada a Harvard, Marty Boehm<\/b><span style=\"font-weight: 400;\">, observa: \u201cEles s\u00e3o perigosos porque est\u00e3o puxando seu pesco\u00e7o e n\u00e3o treinam seu n\u00facleo. Eles treinam os m\u00fasculos flexores do quadril. Se esses m\u00fasculos ficarem muito fortes, eles puxam a parte inferior das costas e contribuem para a dor nas costas.&#8221;<\/span><\/p>\n<p><b>Os 3 melhores exerc\u00edcios<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Para garantir a sa\u00fade e a seguran\u00e7a, Boehm recomenda tr\u00eas exerc\u00edcios ideais para idosos:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Pontes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Para este exerc\u00edcio \u00e9 necess\u00e1rio deitar-se de costas com os joelhos dobrados e contrair os m\u00fasculos abdominais. Os quadris s\u00e3o elevados at\u00e9 ficarem alinhados com os joelhos e ombros.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A execu\u00e7\u00e3o deste exerc\u00edcio permite criar rigidez da caixa tor\u00e1cica \u00e0 p\u00e9lvis e do umbigo \u00e0s costas.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Pranchas<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">O corpo deve estar posicionado como se fosse fazer uma flex\u00e3o, mas com os punhos alinhados com os cotovelos e a cabe\u00e7a com as costas. Al\u00e9m disso, \u00e9 importante apertar as n\u00e1degas e o abd\u00f4men.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A vantagem deste exerc\u00edcio \u00e9 que ele cria contra\u00e7\u00f5es dos m\u00fasculos do n\u00facleo, do bra\u00e7o e do ombro enquanto mant\u00e9m uma posi\u00e7\u00e3o de flex\u00e3o.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Eleva\u00e7\u00e3o de bra\u00e7o e perna opostos<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Este exerc\u00edcio consiste em ficar de quatro, ou seja, apoiando-se nas m\u00e3os e nos joelhos. A cabe\u00e7a deve estar alinhada com as costas e o abd\u00f4men contra\u00eddo. Depois, basta levantar o bra\u00e7o direito com a perna esquerda, segurar por alguns segundos e trocar.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"http:\/\/www.funiber.org.br\/\" target=\"_blank\" rel=\"noopener\"><b>FUNIBER<\/b><\/a><span style=\"font-weight: 400;\">\u00a0promove programas de estudos na \u00e1rea da gerontologia, visando a forma\u00e7\u00e3o cont\u00ednua dos profissionais que trabalham neste campo: <\/span><a href=\"https:\/\/www.funiber.org.br\/mestrado-em-gerontologia\" target=\"_blank\" rel=\"noopener\"><b>Mestrado em Gerontologia ou <\/b><\/a><a href=\"https:\/\/www.funiber.org.br\/mestrado-em-atividade-fisica-e-saude\" target=\"_blank\" rel=\"noopener\"><b>Mestrado em Atividade F\u00edsica e Sa\u00fade<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Fonte: <\/span><a href=\"https:\/\/www.lanacion.com.ar\/sociedad\/los-tres-mejores-ejercicios-para-adultos-mayores-segun-harvard-nid15022022\/\" target=\"_blank\" rel=\"noopener\"><b>Los tres mejores ejercicios para adultos mayores, seg\u00fan Harvard<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Foto: Todos os direitos reservados.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Universidade de Harvard, nos Estados Unidos, recomenda os tr\u00eas melhores exerc\u00edcios voltados para idosos.<\/p>\n","protected":false},"author":27,"featured_media":25964,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[1],"tags":[1242,144,855,285,408,119,387,911,641,255],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - 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