{"id":357012,"date":"2026-01-04T20:00:10","date_gmt":"2026-01-04T23:00:10","guid":{"rendered":"https:\/\/fdr.com.br\/tendencias\/?p=357012"},"modified":"2026-01-04T19:59:51","modified_gmt":"2026-01-04T22:59:51","slug":"idosos-podem-evitar-quedas-com-treino-forca","status":"publish","type":"post","link":"https:\/\/fdr.com.br\/tendencias\/idosos-podem-evitar-quedas-com-treino-forca\/","title":{"rendered":"Idosos podem evitar quedas com treino de for\u00e7a e essa \u00e9 a rotina ideal para come\u00e7ar"},"content":{"rendered":"<p data-start=\"428\" data-end=\"766\">Montar uma rotina de<strong> treino de for\u00e7a segura para idosos<\/strong> iniciantes \u00e9 fundamental para preservar a autonomia, prevenir quedas e melhorar a qualidade de vida.<\/p>\n<p data-start=\"428\" data-end=\"766\">Ao contr\u00e1rio do que se pensava no passado, a muscula\u00e7\u00e3o e os exerc\u00edcios resistidos s\u00e3o recomendados para pessoas acima de 60 anos, desde que respeitem limites e progress\u00e3o adequada.<\/p>\n<p data-start=\"768\" data-end=\"926\">Al\u00e9m disso, o fortalecimento muscular ajuda a combater a sarcopenia, condi\u00e7\u00e3o caracterizada pela perda natural de massa e for\u00e7a muscular com o envelhecimento.<\/p>\n<h2 data-start=\"928\" data-end=\"988\">Por que o treino de for\u00e7a \u00e9 importante na terceira idade?<\/h2>\n<p data-start=\"990\" data-end=\"1159\">O<strong> treino de for\u00e7a<\/strong> atua diretamente na manuten\u00e7\u00e3o da funcionalidade do corpo. Ele melhora o equil\u00edbrio, a postura e a capacidade de realizar tarefas simples <strong><a href=\"https:\/\/fdr.com.br\/tendencias\/solsticio-de-verao-2025-o-que-muda-no-dia\/\">do dia a dia<\/a><\/strong>.\u00a0Entre os principais benef\u00edcios, \u00e9 poss\u00edvel destacar:<\/p>\n<ul data-start=\"1206\" data-end=\"1390\">\n<li data-start=\"1206\" data-end=\"1247\">\n<p data-start=\"1208\" data-end=\"1247\">Redu\u00e7\u00e3o do risco de quedas e fraturas<\/p>\n<\/li>\n<li data-start=\"1248\" data-end=\"1278\">\n<p data-start=\"1250\" data-end=\"1278\">Aumento da densidade \u00f3ssea<\/p>\n<\/li>\n<li data-start=\"1279\" data-end=\"1332\">\n<p data-start=\"1281\" data-end=\"1332\">Melhora da mobilidade e da estabilidade articular<\/p>\n<\/li>\n<li data-start=\"1333\" data-end=\"1390\">\n<p data-start=\"1335\" data-end=\"1390\">Aux\u00edlio no controle da glicemia e da press\u00e3o arterial<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1392\" data-end=\"1506\">Al\u00e9m disso, a pr\u00e1tica regular contribui para a sa\u00fade mental, ajudando a reduzir sintomas de ansiedade e depress\u00e3o.<\/p>\n<style>@media (min-width: 992px) {\n    .recomendadorV2Area1 {\n        width: 280px;\n    }\n    .recomendadorV2Area2 {\n        padding: 0px 20px;\n        width: calc(100% - 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Em seguida, a rotina deve ser simples e adaptada.<\/p>\n<h3 data-start=\"1730\" data-end=\"1761\">Frequ\u00eancia e dura\u00e7\u00e3o ideais<\/h3>\n<ul data-start=\"1762\" data-end=\"1882\">\n<li data-start=\"1762\" data-end=\"1803\">\n<p data-start=\"1764\" data-end=\"1803\">Treinar de <strong data-start=\"1775\" data-end=\"1801\">2 a 3 vezes por semana<\/strong><\/p>\n<\/li>\n<li data-start=\"1804\" data-end=\"1851\">\n<p data-start=\"1806\" data-end=\"1851\">Respeitar dias de descanso entre os treinos<\/p>\n<\/li>\n<li data-start=\"1852\" data-end=\"1882\">\n<p data-start=\"1854\" data-end=\"1882\">Sess\u00f5es de 30 a 45 minutos<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"1884\" data-end=\"1920\">Tipos de exerc\u00edcios recomendados<\/h3>\n<p data-start=\"1921\" data-end=\"1979\"><strong><a href=\"https:\/\/fdr.com.br\/tendencias\/caminhar-apos-os-60-mas-medicos-recomendam\/\">Os exerc\u00edcios devem priorizar movimentos funcionais<\/a><\/strong>, como, por exemplo:<\/p>\n<ul data-start=\"1980\" data-end=\"2134\">\n<li data-start=\"1980\" data-end=\"2012\">\n<p data-start=\"1982\" data-end=\"2012\"><strong><a href=\"https:\/\/fdr.com.br\/tendencias\/exercicio-simples-protege-joelhos-de-idosos\/\">Sentar e levantar da cadeira<\/a><\/strong><\/p>\n<\/li>\n<li data-start=\"2013\" data-end=\"2045\">\n<p data-start=\"2015\" data-end=\"2045\">Agachamentos leves com apoio<\/p>\n<\/li>\n<li data-start=\"2046\" data-end=\"2076\">\n<p data-start=\"2048\" data-end=\"2076\">Flex\u00f5es de bra\u00e7o na parede<\/p>\n<\/li>\n<li data-start=\"2077\" data-end=\"2102\">\n<p data-start=\"2079\" data-end=\"2102\">Remadas com el\u00e1sticos<\/p>\n<\/li>\n<li data-start=\"2103\" data-end=\"2134\">\n<p data-start=\"2105\" data-end=\"2134\">Eleva\u00e7\u00e3o de pernas sentadas<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2136\" data-end=\"2224\">Esses movimentos fortalecem grandes grupos musculares e simulam <strong><a href=\"https:\/\/fdr.com.br\/tendencias\/rotina-de-verao\/\">atividades do cotidiano<\/a><\/strong>.<\/p>\n<h2 data-start=\"2226\" data-end=\"2265\">Cuidados essenciais durante o treino<\/h2>\n<p data-start=\"2267\" data-end=\"2322\">Para evitar les\u00f5es, alguns cuidados s\u00e3o indispens\u00e1veis:<\/p>\n<ul data-start=\"2323\" data-end=\"2481\">\n<li data-start=\"2323\" data-end=\"2354\">\n<p data-start=\"2325\" data-end=\"2354\">Usar cargas leves no in\u00edcio<\/p>\n<\/li>\n<li data-start=\"2355\" data-end=\"2389\">\n<p data-start=\"2357\" data-end=\"2389\">Manter a respira\u00e7\u00e3o controlada<\/p>\n<\/li>\n<li data-start=\"2390\" data-end=\"2427\">\n<p data-start=\"2392\" data-end=\"2427\">Executar os movimentos lentamente<\/p>\n<\/li>\n<li data-start=\"2428\" data-end=\"2481\">\n<p data-start=\"2430\" data-end=\"2481\">Interromper o exerc\u00edcio em caso de dor ou tontura<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2483\" data-end=\"2614\">Al\u00e9m disso, a orienta\u00e7\u00e3o de um profissional de educa\u00e7\u00e3o f\u00edsica faz toda a diferen\u00e7a para garantir seguran\u00e7a e evolu\u00e7\u00e3o progressiva.<\/p>\n<p data-start=\"2630\" data-end=\"2951\"><strong>Uma rotina de treino de for\u00e7a b<\/strong>em planejada \u00e9 uma aliada poderosa do envelhecimento saud\u00e1vel.<\/p>\n<p data-start=\"2630\" data-end=\"2951\">Assim, com exerc\u00edcios simples, frequ\u00eancia adequada e aten\u00e7\u00e3o aos limites do corpo, idosos iniciantes podem ganhar for\u00e7a, equil\u00edbrio e independ\u00eancia.<\/p>\n<p data-start=\"2630\" data-end=\"2951\">O segredo est\u00e1, principalmente, na const\u00e2ncia, na progress\u00e3o gradual e no cuidado com a pr\u00f3pria sa\u00fade.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Montar uma rotina de treino de for\u00e7a segura para idosos iniciantes \u00e9 fundamental para preservar a autonomia, prevenir quedas e melhorar a qualidade de vida. Ao contr\u00e1rio do que se pensava no passado, a muscula\u00e7\u00e3o e os exerc\u00edcios resistidos s\u00e3o recomendados para pessoas acima de 60 anos, desde que respeitem limites e progress\u00e3o adequada. Al\u00e9m [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":357017,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":{"subtitle":"","format":"standard","override":[{"template":"1","parallax":"1","fullscreen":"1","layout":"right-sidebar","sidebar":"default-sidebar","second_sidebar":"default-sidebar","share_position":"hide","share_float_style":"share-monocrhome","show_share_counter":"1","show_view_counter":"1","show_featured":"1","show_post_meta":"1","show_post_author":"1","show_post_date":"1","post_date_format":"default","post_date_format_custom":"Y\/m\/d","show_post_reading_time":"0","post_reading_time_wpm":"300","post_calculate_word_method":"str_word_count","show_zoom_button":"0","zoom_button_out_step":"2","zoom_button_in_step":"3","show_comment_section":"1","number_popup_post":"1","show_author_box":"1","show_post_related":"0","show_inline_post_related":"0"}],"image_override":[{"single_post_thumbnail_size":"crop-500","single_post_gallery_size":"crop-500"}],"trending_post_position":"meta","trending_post_label":"Trending","sponsored_post_label":"Sponsored by","disable_ad":"0"},"jnews_primary_category":[],"jnews_social_meta":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-357012","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-geral"],"_links":{"self":[{"href":"https:\/\/fdr.com.br\/tendencias\/wp-json\/wp\/v2\/posts\/357012","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fdr.com.br\/tendencias\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fdr.com.br\/tendencias\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fdr.com.br\/tendencias\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/fdr.com.br\/tendencias\/wp-json\/wp\/v2\/comments?post=357012"}],"version-history":[{"count":2,"href":"https:\/\/fdr.com.br\/tendencias\/wp-json\/wp\/v2\/posts\/357012\/revisions"}],"predecessor-version":[{"id":357020,"href":"https:\/\/fdr.com.br\/tendencias\/wp-json\/wp\/v2\/posts\/357012\/revisions\/357020"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fdr.com.br\/tendencias\/wp-json\/wp\/v2\/media\/357017"}],"wp:attachment":[{"href":"https:\/\/fdr.com.br\/tendencias\/wp-json\/wp\/v2\/media?parent=357012"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fdr.com.br\/tendencias\/wp-json\/wp\/v2\/categories?post=357012"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fdr.com.br\/tendencias\/wp-json\/wp\/v2\/tags?post=357012"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}