{"id":1782,"date":"2026-09-22T09:11:24","date_gmt":"2026-09-22T06:11:24","guid":{"rendered":"https:\/\/citywellnesstv.ro\/?p=1782"},"modified":"2026-09-22T09:11:24","modified_gmt":"2026-09-22T06:11:24","slug":"echilibrul-se-antreneaza-exercitiile-care-pot-pastra-independenta-la-varste-inaintate","status":"publish","type":"post","link":"https:\/\/citywellnesstv.ro\/index.php\/2026\/09\/22\/echilibrul-se-antreneaza-exercitiile-care-pot-pastra-independenta-la-varste-inaintate\/","title":{"rendered":"Echilibrul se antreneaz\u0103. Exerci\u021biile care pot p\u0103stra independen\u021ba la v\u00e2rste \u00eenaintate"},"content":{"rendered":"<p>La 30 de ani, ridicatul de pe scaun, urcatul sc\u0103rilor sau \u00eentoarcerea rapid\u0103 pentru a prinde un obiect sunt gesturi c\u0103rora le acord\u0103m pu\u021bin\u0103 aten\u021bie. La 70 de ani, acelea\u0219i mi\u0219c\u0103ri pot deveni indicatori importan\u021bi ai autonomiei. Pe m\u0103sur\u0103 ce \u00eenaint\u0103m \u00een v\u00e2rst\u0103, s\u0103n\u0103tatea nu mai \u00eenseamn\u0103 exclusiv capacitatea de a merge pe distan\u021be mari.<\/p>\n<p>Conteaz\u0103 \u0219i echilibrul, for\u021ba muscular\u0103 \u0219i controlul mi\u0219c\u0103rilor. Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii recomand\u0103 persoanelor de peste 65 de ani activit\u0103\u021bi fizice variate, care pun accent pe echilibru \u0219i for\u021b\u0103, \u00een cel pu\u021bin trei zile pe s\u0103pt\u0103m\u00e2n\u0103. Scopul este p\u0103strarea capacit\u0103\u021bii func\u021bionale \u0219i reducerea riscului de c\u0103dere.<\/p>\n<h1>Echilibrul nu se p\u0103streaz\u0103 exclusiv prin mers<\/h1>\n<p>Plimb\u0103rile sunt utile pentru s\u0103n\u0103tatea cardiovascular\u0103 \u0219i pentru men\u021binerea mobilit\u0103\u021bii. Dar exerci\u021biile de echilibru urm\u0103resc \u0219i alte abilit\u0103\u021bi.<\/p>\n<p>Men\u021binerea stabilit\u0103\u021bii \u00een picioare, transferul greut\u0103\u021bii de pe un picior pe altul, coordonarea mi\u0219c\u0103rilor \u0219i capacitatea de a reac\u021biona atunci c\u00e2nd corpul \u00ee\u0219i schimb\u0103 pozi\u021bia. Exerci\u021biile trebuie adaptate v\u00e2rstei, nivelului de mobilitate \u0219i eventualelor afec\u021biuni. Pentru persoanele cu instabilitate, sprijinul unui kinetoterapeut este important.<\/p>\n<h1>For\u021ba \u00eenseamn\u0103 independen\u021b\u0103<\/h1>\n<p>Capacitatea de a te ridica de pe scaun f\u0103r\u0103 ajutor, de a transporta cump\u0103r\u0103turile sau de a urca treptele reprezint\u0103 lucruri concrete. Aceste gesturi cer for\u021b\u0103 muscular\u0103 \u0219i echilibru. OMS recomand\u0103 persoanelor v\u00e2rstnice \u0219i activit\u0103\u021bi de \u00eent\u0103rire muscular\u0103 \u00een cel pu\u021bin dou\u0103 zile pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n<p>Un program de mi\u0219care destinat seniorilor nu trebuie construit \u00een jurul performan\u021bei. Trebuie construit \u00een jurul vie\u021bii cotidiene. A putea ie\u0219i singur la plimbare, a urca sc\u0103rile \u0219i a p\u0103stra \u00eencrederea \u00een propriile mi\u0219c\u0103ri sunt obiective care merit\u0103 antrenate.<\/p>\n<p><strong>Surse documentare:<\/strong><\/p>\n<p><strong><a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789240015128\">OMS, Guidelines on physical activity and sedentary behaviour<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La 30 de ani, ridicatul de pe scaun, urcatul sc\u0103rilor sau \u00eentoarcerea rapid\u0103 pentru a prinde un obiect sunt gesturi c\u0103rora le acord\u0103m pu\u021bin\u0103 aten\u021bie. La 70 de ani, acelea\u0219i mi\u0219c\u0103ri pot deveni indicatori importan\u021bi ai autonomiei. Pe m\u0103sur\u0103 ce \u00eenaint\u0103m \u00een v\u00e2rst\u0103, s\u0103n\u0103tatea nu mai \u00eenseamn\u0103 exclusiv capacitatea de a merge pe distan\u021be mari. [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1783,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9],"tags":[42,174,44],"class_list":["post-1782","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sport-lifestyle","tag-mersul-pe-jos","tag-miscare-pentru-seniori","tag-sport"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/citywellnesstv.ro\/wp-content\/uploads\/2026\/09\/sport-1.png?fit=1640%2C924&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/posts\/1782","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/comments?post=1782"}],"version-history":[{"count":1,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/posts\/1782\/revisions"}],"predecessor-version":[{"id":1784,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/posts\/1782\/revisions\/1784"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/media\/1783"}],"wp:attachment":[{"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/media?parent=1782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/categories?post=1782"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/tags?post=1782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}