{"id":28104,"date":"2023-04-12T10:11:19","date_gmt":"2023-04-12T15:11:19","guid":{"rendered":"https:\/\/blogs.funiber.org\/pt\/?p=28104"},"modified":"2023-06-19T10:16:00","modified_gmt":"2023-06-19T15:16:00","slug":"conheca-exercicios-exercitar-menopausa","status":"publish","type":"post","link":"https:\/\/www.funiber.blog\/pt\/saude-e-nutricao\/2023\/04\/12\/conheca-exercicios-exercitar-menopausa","title":{"rendered":"Conhe\u00e7a os exerc\u00edcios para se exercitar na menopausa"},"content":{"rendered":"\n<p><strong>Na vida das mulheres, a menopausa \u00e9 um processo natural que ocorre ap\u00f3s os 45 anos de idade.<\/strong><\/p>\n\n\n\n<p>A menopausa \u00e9 o momento em que os ov\u00e1rios param de produzir os horm\u00f4nios estrog\u00eanio e progesterona, levando \u00e0 diminui\u00e7\u00e3o da fertilidade e \u00e0 cessa\u00e7\u00e3o da menstrua\u00e7\u00e3o.&nbsp;<\/p>\n\n\n\n<p>Embora seja um processo natural, pode ter um impacto significativo na vida das mulheres. Algumas podem apresentar sintomas como ondas de calor, suores noturnos, altera\u00e7\u00f5es de humor, secura vaginal e diminui\u00e7\u00e3o do desejo sexual. Al\u00e9m disso, a menopausa tamb\u00e9m foi associada a um risco maior de doen\u00e7as como osteoporose e doen\u00e7as card\u00edacas.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Como voc\u00ea pode se exercitar durante a menopausa?<\/strong><\/h3>\n\n\n\n<ul>\n<li>Treinamento de for\u00e7a<\/li>\n<\/ul>\n\n\n\n<p>Os halteres, os pesos livres, as barras, os pesos russos, s\u00e3o nossos aliados, uma fonte de sa\u00fade. Recomenda-se realizar 2 a 3 dias por semana de treinamento de cada grupo muscular, com 2 a 4 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es que impliquem chegar \u00e0s \u00faltimas com esfor\u00e7o. Alguns exerc\u00edcios que trabalham grandes grupos musculares s\u00e3o: passadas, agachamentos, flex\u00f5es, remada, entre outros.<\/p>\n\n\n\n<ul>\n<li>Caminhada<\/li>\n<\/ul>\n\n\n\n<p>Os especialistas acreditam que um programa de caminhada ajudaria a manter a boa forma na meia-idade e na p\u00f3s-menopausa, mas o benef\u00edcio de aliviar os sintomas mais comuns da menopausa permanece incerto. As mulheres que buscam melhorar sua sa\u00fade e bem-estar devem ter como objetivo alcan\u00e7ar 5 ou mais dias por semana de 30 a 60 minutos de atividade f\u00edsica de intensidade moderada ou 3 ou mais dias por semana de 20 a 30 minutos de atividade vigorosa, ou uma combina\u00e7\u00e3o de atividade moderada e vigorosa.<\/p>\n\n\n\n<p>Por sua vez, a&nbsp;<a href=\"https:\/\/www.funiber.org\/?_gl=1*q0vasp*_ga*MTA4MzAzNTAzLjE2NzcxNjgxNDE.*_ga_LLHN5YSXJ3*MTY3OTMyNDgyMC4xNi4xLjE2NzkzMjQ4MjYuNTQuMC4w&amp;_ga=2.46436647.1858388557.1679324821-108303503.1677168141\" target=\"_blank\" rel=\"noreferrer noopener\">FUNIBER&nbsp;<\/a>patrocina uma ampla gama de programas universit\u00e1rios. Esses programas s\u00e3o focados na forma\u00e7\u00e3o de profissionais na \u00e1rea da sa\u00fade e conte\u00fados formativos. Alguns exemplos incluem o&nbsp;<a href=\"https:\/\/www.funiber.org\/maestria-promocion-de-la-salud-y-salud-comunitaria?_gl=1*1ytpady*_ga*MTA4MzAzNTAzLjE2NzcxNjgxNDE.*_ga_LLHN5YSXJ3*MTY3OTMyNDgyMC4xNi4xLjE2NzkzMjQ5MzQuNDkuMC4w&amp;_ga=2.46436647.1858388557.1679324821-108303503.1677168141\" target=\"_blank\" rel=\"noreferrer noopener\">Mestrado em Promo\u00e7\u00e3o da Sa\u00fade e Sa\u00fade Comunit\u00e1ria<\/a>&nbsp;e o&nbsp;<a href=\"https:\/\/www.funiber.org\/doctorado-en-salud-publica?_gl=1*1gxu5db*_ga*MTA4MzAzNTAzLjE2NzcxNjgxNDE.*_ga_LLHN5YSXJ3*MTY3OTMyNDgyMC4xNi4xLjE2NzkzMjQ5MzcuNDYuMC4w&amp;_ga=2.251058438.1858388557.1679324821-108303503.1677168141\" target=\"_blank\" rel=\"noreferrer noopener\">Doutorado em Sa\u00fade P\u00fablica.<\/a><\/p>\n\n\n\n<p>Fonte: <a href=\"https:\/\/elpais.com\/salud-y-bienestar\/2023-03-01\/las-claves-para-entrenar-en-la-menopausia.html\" target=\"_blank\" rel=\"noreferrer noopener\">Las claves para entrenar en la menopausia<\/a><\/p>\n\n\n\n<p>Foto: Todos os direitos reservados<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Na vida das mulheres, a menopausa \u00e9 um processo natural que ocorre ap\u00f3s os 45 anos de idade. A menopausa \u00e9 o momento em que os ov\u00e1rios param de produzir os horm\u00f4nios estrog\u00eanio e progesterona, levando \u00e0 diminui\u00e7\u00e3o da fertilidade e \u00e0 cessa\u00e7\u00e3o da menstrua\u00e7\u00e3o.&nbsp; Embora seja um processo natural, pode ter um impacto significativo [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":28105,"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":[3],"tags":[67,1770,8284,8322,285,8280,601,8292,8302,8321,119,8303,504,8320,1192,248,8293,911,671,8291,8306,255,642,113],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Conhe\u00e7a os exerc\u00edcios para se exercitar na menopausa<\/title>\n<meta name=\"description\" content=\"Na vida das mulheres, a menopausa \u00e9 um 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