{"id":27224,"date":"2022-11-24T17:18:00","date_gmt":"2022-11-24T16:18:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=27224"},"modified":"2022-11-09T17:33:53","modified_gmt":"2022-11-09T16:33:53","slug":"els-sis-millors-exercicis-per-a-la-salut-mental","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/els-sis-millors-exercicis-per-a-la-salut-mental\/","title":{"rendered":"Els sis millors exercicis per a la salut mental"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 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\/els-sis-millors-exercicis-per-a-la-salut-mental\/#Correr_o_caminar\" >C\u00f3rrer (o caminar)<\/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\/els-sis-millors-exercicis-per-a-la-salut-mental\/#Practicar_la_boxa\" >Practicar la boxa<\/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\/els-sis-millors-exercicis-per-a-la-salut-mental\/#_Pilates\" >\u00a0Pilates<\/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\/els-sis-millors-exercicis-per-a-la-salut-mental\/#Ioga\" >Ioga<\/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\/els-sis-millors-exercicis-per-a-la-salut-mental\/#Ciclisme_de_sala\" >Ciclisme de sala<\/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\/els-sis-millors-exercicis-per-a-la-salut-mental\/#Lhalterofilia\" >L&#8217;halterof\u00edlia<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/pilates.jpg\" alt=\"\" class=\"wp-image-27220\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/pilates.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/pilates-440x294.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/pilates-768x513.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Les estad\u00edstiques s\u00f3n poc fiables, per\u00f2 entre el 49 % i el 60 % dels espanyols fan exercici amb regularitat. El mal \u00e9s que n&#8217;hi ha un 15 % que s\u00f3n completament sedentaris, fet que representa un problema real de salut. L&#8217;Organitzaci\u00f3 Mundial de la Salut recomana de dedicar almenys dues hores i mitja a la setmana a fer alguna mena d&#8217;exercici.<\/p>\n\n\n\n<p>Els beneficis f\u00edsics de l&#8217;exercici s&#8217;han documentat a bastament: de fer baixar la tensi\u00f3 i el risc de patir malalties greus fins a millorar l&#8217;aparen\u00e7a f\u00edsica.<\/p>\n\n\n\n<p>I cada cop es fa m\u00e9s \u00e8mfasi en els avantatges que t\u00e9 per a la salut mental: millora l&#8217;estat d&#8217;humor i el son, alleuja els s\u00edmptomes de l&#8217;estr\u00e8s, de l&#8217;ansietat i tamb\u00e9 de la depressi\u00f3.<\/p>\n\n\n\n<p>De fet, ho avala la ci\u00e8ncia. Un estudi va demostrar que, si s&#8217;augmentava l&#8217;activitat f\u00edsica de zero a tres vegades setmanals, es redu\u00efa el risc de patir depressi\u00f3 en un 30 %. A m\u00e9s a m\u00e9s, els individus que feien exercici reportaven un 43 % menys de deteriorament en la salut mental que en el cas dels individus sedentaris.<\/p>\n\n\n\n<p>Tot seguit, et descriurem els sis millors exercicis per a la teva salut mental.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Correr_o_caminar\"><\/span><strong>C\u00f3rrer (o caminar)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si t&#8217;has de motivar per sortir a c\u00f3rrer, o a caminar, demana a un conegut que corri sobre el sentiment d&#8217;euf\u00f2ria que produeix \u2014gr\u00e0cies a les endorfines\u2014 una sessi\u00f3 intensa d&#8217;exercici.<\/p>\n\n\n\n<p>Segons certs estudis, l&#8217;exercici a l&#8217;exterior pot ser tan efectiu per tractar depressions moderades com els antidepressius.<\/p>\n\n\n\n<p>Dos estudis van revelar que el 94 % dels participants que feien exercici a l&#8217;exterior, incloent-hi c\u00f3rrer i caminar, explicaven que l&#8217;exercici havia beneficiat la seva salut mental. En certs casos n&#8217;hi havia que havien comen\u00e7at a c\u00f3rrer per aprimar-se i que, un cop assolida la fita, continuaven corrent perqu\u00e8 feia que es trobessin m\u00e9s b\u00e9 mentalment.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/correr.jpg\" alt=\"\" class=\"wp-image-27218\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/correr.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/correr-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/correr-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Practicar_la_boxa\"><\/span><strong>Practicar la boxa<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aix\u00f2 que diuen que etzibar cops al sac de boxa fa desapar\u00e8ixer l&#8217;estr\u00e8s i el mal humor \u00e9s ben veritat. Desfogar l&#8217;agressivitat pot ser reconfortant i, fins i tot, guaridor. Alguns assalts de boxa, si els alternem amb pauses, ens fan alliberar endorfines.<\/p>\n\n\n\n<p>Si pots combatre una estona amb un altre boxador, potser aconsegueixes de centrar-te exclusivament en l&#8217;activitat present, que constitueix la finalitat tant dels atletes com dels monjos budistes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_Pilates\"><\/span><strong>\u00a0Pilates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>En general, es tenen poc en compte els beneficis del pilates per a la salut mental, i s\u00f3n tan importants per a la salut de l&#8217;esquena com per a la fortalesa global.<\/p>\n\n\n\n<p>Joseph Pilates (el fundador de la disciplina) creia tant a ulls clucs en la connexi\u00f3 entre la salut f\u00edsica i mental que va anomenar originalment el seu sistema \u201ccontrologia\u201d: el control del cos amb la ment.<\/p>\n\n\n\n<p>El m\u00e8tode Pilates \u00e9s excel\u00b7lent per reduir l&#8217;estr\u00e8s i relaxar-se. Paral\u00b7lelament al sentiment de benestar que produeix bellugar el cos, la import\u00e0ncia que es dona a la respiraci\u00f3 i a la relaxaci\u00f3 posa en funcionament el sistema nervi\u00f3s parasimp\u00e0tic, que \u00e9s responsable del son i del rep\u00f2s de l&#8217;organisme.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ioga\"><\/span><strong>Ioga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Una de les raons principals per les quals el ioga ajuda a millorar la salut mental \u00e9s que s&#8217;integra el cos i la ment en els exercicis. I \u00e9s encara m\u00e9s efica\u00e7 quan es complementa amb meditaci\u00f3 i ter\u00e0pia.<\/p>\n\n\n\n<p>\u00c9s una mica paradoxal, perqu\u00e8 sembla una cosa superficial, per\u00f2 funciona en profunditat per a tothom, sobretot per als qui els costa d&#8217;asseure&#8217;s i mirar endins, en la mesura que el ioga \u00e9s la porta d&#8217;entrada per entendre quines s\u00f3n les necessitats mentals i emocionals de cadasc\u00fa. La concentraci\u00f3 constant en la respiraci\u00f3 mant\u00e9 els practicants en el present i indueix una resposta del sistema nervi\u00f3s parasimp\u00e0tic que ajuda a assolir un estat de calma.<\/p>\n\n\n\n<p>Avui hi ha moltes modalitats de ioga i totes es basen en la creen\u00e7a fonamental de l&#8217;equilibri entre el yin i el yang (les energies m\u00e9s suaus i m\u00e9s potents, respectivament) i fan treballar el nostre cos per afavorir la salut hol\u00edstica i el benestar.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/spinning-1.jpg\" alt=\"\" class=\"wp-image-27226\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/spinning-1.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/spinning-1-440x294.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/spinning-1-768x513.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ciclisme_de_sala\"><\/span><strong>Ciclisme de sala<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No t&#8217;has de comprar pas cap bicicleta est\u00e0tica, que sempre far\u00e0 nosa com a moble. Segur que a prop de casa tens un gimn\u00e0s que en t\u00e9 diverses on et podr\u00e0s dedicar a pedalar una estona, seguint el ritme de la m\u00fasica id\u00f2nia (que es com es practica el ciclisme de sala o l&#8217;<em>spinning<\/em> en angl\u00e8s).<\/p>\n\n\n\n<p>Els avantatges de pedalar fan que sigui un dels millors exercicis per a la salut, com tothom sap. En el cas concret del ciclisme de sala, a m\u00e9s, \u00e9s divertit, fet que repercuteix en la salut mental.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lhalterofilia\"><\/span><strong>L&#8217;halterof\u00edlia<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aixecar pes, o fer altres exercicis que incloguin la for\u00e7a, tenen un paper destacat en l&#8217;estat d&#8217;\u00e0nim i en la pr\u00f2pia imatge i enforteixen la musculatura i l&#8217;autoestima, a banda de reduir l&#8217;ansietat.<\/p>\n\n\n\n<p>Diversos estudis recents demostren que aquesta classe d&#8217;exercici, si es practica amb una intensitat de baixa a moderada, fa disminuir for\u00e7a l&#8217;ansietat. Tamb\u00e9 s&#8217;ha confirmat que millora la cognici\u00f3 i el funcionament del sistema nervi\u00f3s central, i que t\u00e9 una gran influ\u00e8ncia en l&#8217;\u00e0nim i en els graus de fatiga.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les estad\u00edstiques s\u00f3n poc fiables, per\u00f2 entre el 49 % i el 60 % dels espanyols fan exercici amb regularitat. El mal \u00e9s que n&#8217;hi ha un 15 % que s\u00f3n completament sedentaris, fet que representa un problema real de salut. L&#8217;Organitzaci\u00f3 Mundial de la Salut recomana de dedicar almenys dues hores i mitja a la setmana a fer alguna mena d&#8217;exercici.<\/p>\n","protected":false},"author":3,"featured_media":27220,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[645],"tags":[],"class_list":["post-27224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vida-sana"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/11\/pilates.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 v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Els sis millors exercicis per a la salut mental - 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\/els-sis-millors-exercicis-per-a-la-salut-mental\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Els sis millors exercicis per a la salut mental - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Les estad\u00edstiques s\u00f3n poc fiables, per\u00f2 entre el 49 % i el 60 % dels espanyols fan exercici amb regularitat. El mal \u00e9s que n&#039;hi ha un 15 % que s\u00f3n completament sedentaris, fet que representa un problema real de salut. 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El mal \u00e9s que n'hi ha un 15 % que s\u00f3n completament sedentaris, fet que representa un problema real de salut. 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