No olvides el entrenamiento de fuerza y equilibrio.<\/p>\n\n\n\n
Marzo de 2024 \u2013 La actividad f\u00edsica regular es excelente para la salud f\u00edsica y mental. Tambi\u00e9n ayuda a mantener la independencia a medida que envejecemos.<\/p>\n\n\n\n
La Gu\u00eda para Actividad F\u00edsica recomienda hacer ejercicios al menos 150 minutos cada semana a un ritmo moderado, o 75 minutos a un ritmo m\u00e1s vigoroso. Tambi\u00e9n recomienda que los adultos mayores realicen actividades de fortalecimiento muscular al menos 2 d\u00edas a la semana.<\/p>\n\n\n\n
\u00bfNo sabe c\u00f3mo empezar? Estos consejos pueden ayudarle.<\/p>\n\n\n\n
1. Hable con su m\u00e9dico. <\/b>Casi cualquier persona, a cualquier edad, puede hacer ejercicio de forma segura. Si te preocupa comenzar una rutina de ejercicio, habla con tu m\u00e9dico. Preg\u00fantale si hay actividades que debas evitar y si alguna condici\u00f3n m\u00e9dica que tengas podr\u00eda afectar los ejercicios que puedes realizar de forma segura.<\/p>\n\n\n\n
2. Comience gradualmente.<\/b> Empiece con ejercicios de baja intensidad como caminar. Aseg\u00farese de beber suficiente agua antes, durante y despu\u00e9s del ejercicio.<\/p>\n\n\n\n
3. Desarrolle una rutina completa.<\/b> Incluya los cuatro tipos principales de ejercicio:<\/p>\n\n\n\n
Los ejercicios de resistencia aumentan la respiraci\u00f3n y la frecuencia card\u00edaca. Caminar a paso ligero es una buena opci\u00f3n.<\/p>\n\n\n\n
\u2013 Los ejercicios de fuerza, como levantar pesas o usar una banda de resistencia, fortalecen los m\u00fasculos.<\/p>\n\n\n\n
Los ejercicios de equilibrio pueden ayudar a prevenir ca\u00eddas. Esto incluye mantenerse de pie sobre un solo pie.<\/p>\n\n\n\n
\u2013 Los ejercicios de flexibilidad, como el yoga, estiran los m\u00fasculos y te ayudan a mantenerte \u00e1gil y con movilidad a medida que envejeces.<\/p>\n\n\n\n
4. Mu\u00e9vase a lo largo del d\u00eda <\/b>Cada d\u00eda presenta oportunidades para moverse m\u00e1s. Por ejemplo, utilice las escaleras en lugar de tomar el ascensor. O estacionese lejos de la entrada de la tienda en lugar de en el lugar m\u00e1s cercano.<\/p>\n\n\n\n
Fuente: National Library of Medicine https:\/\/magazine.medlineplus.gov\/article\/4-physical-activity-tips-for-older-adults<\/i><\/p>","protected":false},"excerpt":{"rendered":"
Don\u2019t forget strength and balance training March 2024 \u2013 Regular physical activity is great for your mental and physical health. It also helps you stay independent as you age. The Physical Activity Guidelines for Americans recommend that you aim to exercise at least 150 minutes every week at a moderate pace, or 75 at a […]<\/p>\n","protected":false},"author":4,"featured_media":7510,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_source_blog_id":"","_source_page_id":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1010","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/posts\/1010","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/comments?post=1010"}],"version-history":[{"count":0,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/posts\/1010\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/media\/7510"}],"wp:attachment":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/media?parent=1010"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/categories?post=1010"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/tags?post=1010"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}