Deportes y salud: A pesar de que practicar buenos hábitos de salud no garantiza el gozar de una vida más larga, definitivamente mejora la calidad de la misma. Los siguientes son algunos factores sencillos que, practicados con regularidad, ayudan a minimizar el riesgo de enfermedad y enriquecen la vida:
- Dieta balanceada y saludable
- Ejercicio diario
- Evitar fumar y el abuso de drogas
- Moderar el consumo de alcohol
- Control del peso
- Cuidado dental
- Control de la hipertensión
Ejercicio
El ejercicio es un factor clave para mantenerse saludable. La pregunta no es si se debe o no hacer ejercicio, sino cuál es el ejercicio conveniente para la persona. El ejercicio fortalece los huesos, corazón y pulmones, tonifica los músculos e incrementa la reserva y vitalidad físicas. También ayuda a dormir mejor, alivia la depresión y previene la constipación.
Algunas pautas para el ejercicio son:
Si se está comenzando un programa de ejercicios y se está preocupado por alguna condición de salud (como la obesidad), se debe pedir al médico que practique un examen de tolerancia al ejercicio para ayudar a establecer los límites adecuados para hacerlo.
Se debe comenzar gradualmente (quizás con una caminata rápida) y no se debe esperar estar «en forma» de la noche a la mañana. A los tres meses de esfuerzo consistente, la persona comenzará a estar en mejor forma.
Leer más: Hernia de disco. Por Dr. David Sznajderhaus
La persona debe trabajar lo suficientemente duro como para sudar durante el período de ejercicio, aunque no tanto que no pueda sostener una conversación, a menos que se esté entrenando para ciertos deportes.
Para lograr estar en buena forma, el plan debe incluir una rutina de ejercicios de 20 a 30 minutos, por lo menos tres días a la semana. El estiramiento debe realizarse antes y después del ejercicio, lo cual le ayudará a evitar lesiones. No se debe olvidar por comenzar lentamente y escuchar los mensajes de dolor del organismo. Si alguna parte del cuerpo duele, la persona probablemente se ha excedido.
Si bien los ejercicios como levantar pesas fortalecen los músculos, hacen muy poco por el bienestar del corazón. Los ejercicios aeróbicos fortalecen los pulmones y el corazón y deben ser parte de la rutina de ejercicios. Entre los ejercicios aeróbicos recomendables se encuentran: caminar, correr, nadar, remar, esquiar, saltar cuerda, bailar, tenis, padel y ciclismo.
La duración de la rutina de ejercicio debe ser de por lo menos 20 a 30 minutos y, para resultados más prometedores, de 45 a 50 minutos. Además, debe tenerse presente que los ejercicios aeróbicos no se pueden «parar y seguir», sino que deben realizarse por períodos ininterrumpidos de por lo menos 10 a 12 minutos.
Es importante utilizar un buen equipo (especialmente el calzado).
Ningún programa de ejercicios se realiza sin tropiezos. Pueden presentarse contratiempos (como enfermedades o lesiones), pero estos no deben alterar el programa en general. Si es necesario, se puede intercambiar una actividad por otra (por ejemplo, correr en vez de nadar). Si se presenta un contratiempo, no debe comenzarse inmediatamente con el nivel de actividad previo al contratiempo. Para regresar al nivel previo de actividad se debe tomar el mismo tiempo que se estuvo sin ejercitar.
El ejercicio puede ser divertido, a pesar de que al comienzo no lo parezca. Si el ejercicio que se está realizando resulta aburrido, no se debe dudar en cambiar la duración y el tipo de ejercicio.
Recuerde: no se busca prolongar la vida sino que la vida sea la mejor posible.
Dr. David Sznajderhaus (www.docterapi.com)
MN 70.630
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