{"id":18170,"date":"2020-04-22T09:00:00","date_gmt":"2020-04-22T07:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=18170"},"modified":"2021-03-11T10:48:38","modified_gmt":"2021-03-11T09:48:38","slug":"com-mantenir-la-ment-i-el-cos-actius-sense-sortir-de-casa","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/com-mantenir-la-ment-i-el-cos-actius-sense-sortir-de-casa\/","title":{"rendered":"Com mantenir la ment i el cos actius sense sortir de casa"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-mantenir-la-ment-i-el-cos-actius-sense-sortir-de-casa\/#Planejar_rutines_diaries\" >Planejar rutines di\u00e0ries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-mantenir-la-ment-i-el-cos-actius-sense-sortir-de-casa\/#Portar_una_alimentacio_saludable\" >Portar una alimentaci\u00f3 saludable<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-mantenir-la-ment-i-el-cos-actius-sense-sortir-de-casa\/#Fer_exercici\" >Fer exercici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-mantenir-la-ment-i-el-cos-actius-sense-sortir-de-casa\/#Fer_activitats_doci\" >Fer activitats d&#8217;oci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-mantenir-la-ment-i-el-cos-actius-sense-sortir-de-casa\/#Preservar_el_contacte_social_de_manera_virtual\" >Preservar el contacte social de manera virtual<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-mantenir-la-ment-i-el-cos-actius-sense-sortir-de-casa\/#Evitar_la_sobreinformacio\" >Evitar la sobreinformaci\u00f3<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-880x587.jpg\" alt=\"Cuerpo y mente activos\" class=\"wp-image-18160\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos.jpg 910w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>L&#8217;a\u00efllament prolongat, sobretot si es viu en soledat, pot tenir conseq\u00fc\u00e8ncies f\u00edsiques i ps\u00edquiques. Mantenir el cos i la ment actius durant aquests dies \u00e9s un recurs imprescindible per evitar el malestar del confinament. Preneu nota d&#8217;algunes pautes.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Tot i que els primers dies de confinament van poder resultar fins i tot divertits, quan l&#8217;a\u00efllament s&#8217;allarga, tal com est\u00e0 succeint, el nostre benestar i el nostre organisme es poden veure afectats. <strong>Ansietat, estr\u00e8s, tristesa, depressi\u00f3, falta d&#8217;energia, irritabilitat, mals de cap i musculars, guany de pes i insomni<\/strong> s\u00f3n algunes de les situacions que podem estar experimentant a mesura que passen els dies, estiguem sols o acompanyats. Una de les recomanacions fonamentals per passar aquesta quarantena de la millor manera possible \u00e9s mantenir la ment i el cos actius. Com ho aconseguim? Hem de tenir en compte algunes pautes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Planejar_rutines_diaries\"><\/span>Planejar rutines di\u00e0ries<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tant si s&#8217;est\u00e0 teletreballant com si no, i tant si s&#8217;est\u00e0 passant el confinament sol o amb la fam\u00edlia, <strong>l&#8217;organisme i la ment funcionen millor seguint rutines<\/strong>, que hem d&#8217;intentar que siguin al m\u00e9s similars possibles a una situaci\u00f3 de normalitat.<\/p>\n\n\n\n<p>Aixecar-se i anar-se\u2019n a dormir m\u00e9s o menys a la mateixa hora cada dia, portar un horari de treball normal, amb moments de descans, fer els \u00e0pats usuals amb els aliments a qu\u00e8 estem acostumats o mantenir els h\u00e0bits d&#8217;higiene faran que el dia sigui m\u00e9s suportable i evitaran la desorientaci\u00f3 de temps i espai i les alteracions del son que es poden produir, sobretot en les persones grans o les que estan soles.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Portar_una_alimentacio_saludable\"><\/span>Portar una alimentaci\u00f3 saludable<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Una nutrici\u00f3 adequada \u00e9s essencial per poder reduir els efectes de qualsevol patogen i perqu\u00e8 el sistema immune funcioni correctament<\/strong>, molt necessari en aquests dies de pand\u00e8mia.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"586\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-alimentacion-880x586.jpg\" alt=\"Cuerpo y mente activos\" class=\"wp-image-18162\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-alimentacion-880x586.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-alimentacion-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-alimentacion-768x511.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-alimentacion-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-alimentacion.jpg 928w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Encara que l&#8217;ansietat, i en molts casos l&#8217;avorriment, ens faci fer viatges constants a la cuina i a la nevera per picar qualsevol cosa que tinguem a m\u00e0, hem de tenir present que la <strong>despesa cal\u00f2rica<\/strong> que fem aquests dies a casa \u00e9s inferior a l&#8217;habitual, per la qual cosa si ens deixem anar \u00e9s m\u00e9s que probable que patim un augment de pes que a la llarga pot influir en altres problemes de salut.<\/p>\n\n\n\n<p>Segons els experts en nutrici\u00f3, encara que a causa del confinament h\u00e0gim de rec\u00f3rrer m\u00e9s a productes de llarga durada, com ara els congelats, el consell \u00e9s intentar prescindir dels aliments precuinats i <strong>optar per productes frescos que aguanten millor<\/strong>, com ara taronges, mandarines, pl\u00e0tans i pomes, aix\u00ed com coliflor, col, p\u00e8sols i mongetes. Tamb\u00e9 \u00e9s important que la manera de cuinar sigui saludable i no oblidar de <strong>mantenir-nos correctament hidratats<\/strong> per millorar l&#8217;estat de les mucoses i que el sistema immune funcioni millor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fer_exercici\"><\/span>Fer exercici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D&#8217;un dia per l&#8217;altre s&#8217;ha redu\u00eft dr\u00e0sticament el nostre nivell d&#8217;activitat f\u00edsica, per la qual cosa hem d&#8217;intentar, dins de les possibilitats de cadasc\u00fa, estar al m\u00e9s actius possible. En el cas del teletreball, el canvi d&#8217;escenari i el fet de no disposar del mobiliari adequat pot repercutir en l&#8217;estat de l&#8217;esquena, el coll i les articulacions, de manera que fer estiraments i descansos \u00e9s fonamental.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"580\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-ejercicio-880x580.jpg\" alt=\"Cuerpo y mente activos\" class=\"wp-image-18164\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-ejercicio-880x580.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-ejercicio-440x290.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-ejercicio-768x506.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-ejercicio.jpg 933w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Una altra de les conseq\u00fc\u00e8ncies de no mantenir-se actiu durant aquests dies de confinament \u00e9s que <strong>podem perdre capacitat aer\u00f2bica i massa muscular<\/strong>, cosa que unida a l&#8217;augment de pes, pot agreujar diverses patologies, com ara les cardiovasculars i la diabetis, i generar nous problemes de salut.<\/p>\n\n\n\n<p>Treballem a casa o no, el cert \u00e9s que l&#8217;activitat f\u00edsica, a m\u00e9s de mantenir el cos actiu, allibera endorfines que ens ajuden a sentir-nos millor, molt important en aquesta situaci\u00f3 en la qual la salut mental tamb\u00e9 es pot veure afectada. Per tant, tots, des dels nens fins a la gent gran, <strong>hem d&#8217;intentar fer activitat f\u00edsica adaptada a la nostra condici\u00f3 i a les possibilitats de la llar<\/strong>: passejar per casa, jugar, ballar, fer ioga, fer tasques de neteja&#8230; o rec\u00f3rrer a molts dels v\u00eddeos disponibles a internet amb rutines d&#8217;exercici, tot i que cal anar amb compte d&#8217;escollir les que s&#8217;adapten a la nostra condici\u00f3 per no lesionar-nos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fer_activitats_doci\"><\/span>Fer activitats d&#8217;oci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-ocio-880x587.jpg\" alt=\"Cuerpo y mente activos\" class=\"wp-image-18166\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-ocio-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-ocio-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-ocio-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-ocio-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-ocio.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Sempre hem volgut disposar de temps per dedicar-lo a nosaltres i ara \u00e9s el moment. Mantenir la ment activa \u00e9s fonamental en aquests dies i per a aix\u00f2 res millor que <strong>posar-hi imaginaci\u00f3<\/strong>: cuinar noves receptes, llegir, escoltar m\u00fasica, provar nous jocs, el bricolatge, fer puzles, fer mots encreuats, <a href=\"https:\/\/vimeo.com\/398798491\">fer origamis<\/a>, dibuixar, cosir, ballar, organitzar els armaris, fer algun curs que ten\u00edem pendent&#8230; Hi ha infinitat de possibilitats i les xarxes socials ens proporcionen multitud d&#8217;idees en aquest sentit.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preservar_el_contacte_social_de_manera_virtual\"><\/span>Preservar el contacte social de manera virtual<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Les persones amb poques connexions socials presenten alteracions en els patrons del son, el sistema immunitari, m\u00e9s inflamaci\u00f3 i nivells m\u00e9s alts de cortisol, l&#8217;hormona de l&#8217;estr\u00e8s. Tamb\u00e9 s\u00f3n m\u00e9s propenses a experimentar sensacions de tristesa, soledat i ansietat. Durant aquests dies, <strong>el contacte social amb familiars i amics \u00e9s imprescindible<\/strong>, sobretot per a la gent gran o per les persones que estan passant soles la quarantena. Per sort, a m\u00e9s del tel\u00e8fon, avui dia disposem d&#8217;eines com ara els xats i les videoconfer\u00e8ncies que ens permeten mantenir un contacte social actiu. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"586\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-social-880x586.jpg\" alt=\"Cuerpo y mente activos\" class=\"wp-image-18168\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-social-880x586.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-social-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-social-768x511.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-social-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos-social.jpg 928w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p><strong>Aprofitem el confinament per refor\u00e7ar lla\u00e7os i riure<\/strong>. <a href=\"https:\/\/www.mgc.es\/ca\/blog\/somriure-una-bona-medicina-per-al-cor\/\" target=\"_blank\" rel=\"noreferrer noopener\">El riure<\/a> ens permet alliberar endorfines, que milloren l&#8217;estat d&#8217;\u00e0nim; dopamina, que augmenta les sensacions de plaer i benestar; adrenalina, que ajuda el cos a enfrontar-se a situacions estressants, i serotonina, que ajuda a relaxar-nos i a dormir. I, per si no fos prou, refor\u00e7a el sistema immune.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Evitar_la_sobreinformacio\"><\/span>Evitar la sobreinformaci\u00f3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s normal sentir preocupaci\u00f3 i por a la malaltia, tant si ens afecta a nosaltres com als nostres \u00e9ssers estimats. Els mitjans de comunicaci\u00f3 no parlen d&#8217;altra cosa i en les nostres xarxes socials es comparteixen de manera cont\u00ednua informacions, consells i altres dades sobre el coronavirus. Per mantenir una bona salut mental, els psic\u00f2legs recomanen evitar la sobreinformaci\u00f3 en aquest sentit. Informar-se adequadament \u00e9s necessari per seguir les recomanacions sanit\u00e0ries, per\u00f2 evitem la infoxicaci\u00f3 o la possibilitat de difondre rumors que augmenten el temor i allunyen la tranquil\u00b7litat.<\/p>\n\n\n\n<p>En resum, per portar el confinament de la forma m\u00e9s saludable possible, \u00e9s important mantenir la ment i el cos actius. Pensem que el confinament \u00e9s una mesura positiva que ens ajudar\u00e0 a salvar vides, per\u00f2 no hem de descuidar la nostra salut f\u00edsica i mental amb h\u00e0bits inadequats.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;a\u00efllament prolongat, sobretot si es viu en soledat, pot tenir conseq\u00fc\u00e8ncies f\u00edsiques i ps\u00edquiques. Mantenir el cos i la ment actius durant aquests dies \u00e9s un recurs imprescindible per evitar el malestar del confinament. Preneu nota d&#8217;algunes pautes.<\/p>\n","protected":false},"author":3,"featured_media":18160,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[666,665],"tags":[619,410,580,499],"class_list":["post-18170","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habits-saludables","category-vida-sana-ca","tag-coronavirus-ca","tag-esport","tag-salut","tag-salut-emocional"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com mantenir la ment i el cos actius sense sortir de casa - MGC M\u00fatua<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-mantenir-la-ment-i-el-cos-actius-sense-sortir-de-casa\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com mantenir la ment i el cos actius sense sortir de casa - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"L&#8217;a\u00efllament prolongat, sobretot si es viu en soledat, pot tenir conseq\u00fc\u00e8ncies f\u00edsiques i ps\u00edquiques. Mantenir el cos i la ment actius durant aquests dies \u00e9s un recurs imprescindible per evitar el malestar del confinament. Preneu nota d&#8217;algunes pautes.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/com-mantenir-la-ment-i-el-cos-actius-sense-sortir-de-casa\/\" \/>\n<meta property=\"og:site_name\" content=\"MGC M\u00fatua\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mgcmutua\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-22T07:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-03-11T09:48:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/cuerpo-mente-activos.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"910\" \/>\n\t<meta property=\"og:image:height\" content=\"607\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Revista Inter\u00e8s Mutu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:site\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Revista Inter\u00e8s Mutu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Com mantenir la ment i el cos actius sense sortir de casa - MGC M\u00fatua","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mgc.es\/ca\/blog\/com-mantenir-la-ment-i-el-cos-actius-sense-sortir-de-casa\/","og_locale":"ca_ES","og_type":"article","og_title":"Com mantenir la ment i el cos actius sense sortir de casa - MGC M\u00fatua","og_description":"L&#8217;a\u00efllament prolongat, sobretot si es viu en soledat, pot tenir conseq\u00fc\u00e8ncies f\u00edsiques i ps\u00edquiques. 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