{"id":40404,"date":"2026-08-27T10:00:00","date_gmt":"2026-08-27T08:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=40404"},"modified":"2026-08-27T11:09:21","modified_gmt":"2026-08-27T09:09:21","slug":"exercici-de-forca-per-a-mes-grans-de-60-anys-guia-per-mantenir-se-actiu","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/exercici-de-forca-per-a-mes-grans-de-60-anys-guia-per-mantenir-se-actiu\/","title":{"rendered":"Exercici de for\u00e7a per a m\u00e9s grans de 60 anys: guia per mantenir-se actiu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 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\/exercici-de-forca-per-a-mes-grans-de-60-anys-guia-per-mantenir-se-actiu\/#El_proces_de_lenvelliment\" >El proc\u00e9s de l&#8217;envelliment<\/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\/exercici-de-forca-per-a-mes-grans-de-60-anys-guia-per-mantenir-se-actiu\/#Precaucions_abans_de_fer_exercici\" >Precaucions abans de fer exercici<\/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\/exercici-de-forca-per-a-mes-grans-de-60-anys-guia-per-mantenir-se-actiu\/#Esports_aconsellats_i_desaconsellats\" >Esports aconsellats i desaconsellats<\/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\/exercici-de-forca-per-a-mes-grans-de-60-anys-guia-per-mantenir-se-actiu\/#Lentrenament_de_forca\" >L&#8217;entrenament de for\u00e7a<\/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\/exercici-de-forca-per-a-mes-grans-de-60-anys-guia-per-mantenir-se-actiu\/#Quant_dexercici_cal_fer\" >Quant d&#8217;exercici cal fer<\/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\/exercici-de-forca-per-a-mes-grans-de-60-anys-guia-per-mantenir-se-actiu\/#Rutines_per_comencar\" >Rutines per comen\u00e7ar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/exercici-de-forca-per-a-mes-grans-de-60-anys-guia-per-mantenir-se-actiu\/#Alguns_consells_utils\" >Alguns consells \u00fatils<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"El_proces_de_lenvelliment\"><\/span>El proc\u00e9s de l&#8217;envelliment<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Envellir comporta una s\u00e8rie de transformacions al cos amb dues conseq\u00fc\u00e8ncies principals:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D&#8217;una banda, els teixits es rigiditzen i perden la seva capacitat funcional. Aix\u00f2 es deu a la p\u00e8rdua d&#8217;aigua en la seva composici\u00f3. Afecta tots els teixits i, concretament, els ossos, que esdevenen m\u00e9s fr\u00e0gils; els tendons, que es trenquen amb m\u00e9s o menys facilitat; els m\u00fasculs, que perden for\u00e7a; i les articulacions, que s&#8217;anquilosen i perden mobilitat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D&#8217;altra banda, el cos perd la seva capacitat d&#8217;adaptabilitat al medi ambient, \u00e9s a dir, de mantenir-se immutable quan el medi extern canvia. Per exemple, si fa fred el cos tirita, i si fa calor, sua. Aquest proc\u00e9s s&#8217;anomena <a href=\"https:\/\/regenerahealth.com\/blog\/homeostasis-que-es\/\">home\u00f2stasi<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No \u00e9s possible aturar aquesta disminuci\u00f3 de les capacitats del cos, per\u00f2 es pot endarrerir mitjan\u00e7ant l&#8217;exercici i l&#8217;esport.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"608\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/06\/bi\u0301ceps-880x608.jpg\" alt=\"\" class=\"wp-image-40403\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/06\/bi\u0301ceps-880x608.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/06\/bi\u0301ceps-440x304.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/06\/bi\u0301ceps-768x531.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/06\/bi\u0301ceps-1536x1062.jpg 1536w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/06\/bi\u0301ceps-2048x1416.jpg 2048w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/06\/bi\u0301ceps-scaled.jpg 1024w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Precaucions_abans_de_fer_exercici\"><\/span>Precaucions abans de fer exercici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s important con\u00e8ixer l&#8217;estat real de salut de la persona gran que far\u00e0 l&#8217;exercici, ja que conv\u00e9 identificar les possibles limitacions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En general, les persones grans pateixen una s\u00e8rie de malalties amb pocs s\u00edmptomes, o s\u00edmptomes que consideren irrellevants: la <a href=\"https:\/\/www.mgc.es\/ca\/blog\/hipertensio-la-malaltia-silenciosa\/\">hipertensi\u00f3<\/a>, que es pot controlar mitjan\u00e7ant dieta o medicaci\u00f3 adequada; l&#8217;estat del cor i els pulmons, que es poden controlar amb un electrocardiograma i una radiografia de t\u00f2rax; i el to muscular i la mobilitat, que es poden avaluar mitjan\u00e7ant una exploraci\u00f3 f\u00edsica. Finalment, una <a href=\"https:\/\/www.mgc.es\/ca\/blog\/entendre-lanalisi-de-sang\/\">an\u00e0lisi de sang<\/a> revelaria una possible diabetis, aix\u00ed com la composici\u00f3 de les c\u00e8l\u00b7lules sangu\u00ednies.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Com a norma, abans de comen\u00e7ar a fer esport (si no s&#8217;ha practicat durant un temps) o exercici, \u00e9s recomanable fer una <a href=\"https:\/\/www.mgc.es\/ca\/blog\/en-que-consisteix-una-revisio-medica\/\">visita al metge<\/a> de cap\u00e7alera per assegurar-se de l&#8217;estat de salut.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Esports_aconsellats_i_desaconsellats\"><\/span>Esports aconsellats i desaconsellats<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Centrant-nos en els esports, en general s&#8217;han d&#8217;evitar aquells de grans esfor\u00e7os (futbol, p\u00e0del, tennis\u2026).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Els dos esports m\u00e9s recomanables s\u00f3n nedar i caminar. Tots dos mantenen el cor en marxa i faciliten la circulaci\u00f3 i el to muscular.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lentrenament_de_forca\"><\/span>L&#8217;entrenament de for\u00e7a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s extremadament recomanable, sense perdre de vista el que s&#8217;ha exposat anteriorment. Els beneficis s\u00f3n incomptables:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Conserva la massa muscular<\/li>\n\n\n\n<li>Protegeix els ossos<\/li>\n\n\n\n<li>Millora l&#8217;equilibri, reduint el risc de caigudes<\/li>\n\n\n\n<li>Facilita l&#8217;activitat di\u00e0ria<\/li>\n\n\n\n<li>Ajuda a conservar el pes adequat i a controlar la <a href=\"https:\/\/www.mgc.es\/ca\/blog\/diabetis-tot-el-que-nhauries-de-saber\/\">gluc\u00e8mia<\/a> (sucre en sang)<\/li>\n\n\n\n<li>Millora l&#8217;estat d&#8217;\u00e0nim i la <a href=\"https:\/\/www.mgc.es\/ca\/blog\/son-i-longevitat\/\">qualitat de la son<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quant_dexercici_cal_fer\"><\/span>Quant d&#8217;exercici cal fer<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">En general, les recomanacions s\u00f3n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fer exercicis de for\u00e7a 2 o 3 vegades per setmana, deixant almenys un dia de descans als grups musculars exercitats<\/li>\n\n\n\n<li>Comen\u00e7ar per moviments i c\u00e0rregues lleugeres<\/li>\n\n\n\n<li>Complementar amb activitats aer\u00f2biques, com les esmentades m\u00e9s amunt: nedar, caminar, anar amb bicicleta<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rutines_per_comencar\"><\/span>Rutines per comen\u00e7ar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Asseure&#8217;s i aixecar-se<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Asseure&#8217;s en una cadira, amb els bra\u00e7os creuats sobre el pit<\/li>\n\n\n\n<li>Aixecar-se i tornar a asseure&#8217;s<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Fer-ho en 2 o 3 s\u00e8ries de 8 aixecades cadascuna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquest exercici enforteix els <strong>glutis<\/strong> i les <strong>cames<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Flexions a la paret<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Col\u00b7locar-se davant d&#8217;una paret<\/li>\n\n\n\n<li>Recolzar les mans a la paret a l&#8217;al\u00e7ada del pit<\/li>\n\n\n\n<li>Flexionar els bra\u00e7os, acostant el cos a la paret, i tornar a redre\u00e7ar-se<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Fer-ho en 2 o 3 s\u00e8ries de 8 acostaments cadascuna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquest exercici enforteix el <strong>pit<\/strong>, les <strong>espatlles<\/strong> i els <strong>bra\u00e7os<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Rem<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Aquest exercici requereix una banda el\u00e0stica. N&#8217;hi ha de diverses resist\u00e8ncies; \u00e9s recomanable comen\u00e7ar per una no gaire forta.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Assegut a terra, amb les cames esteses, subjectar la banda als peus<\/li>\n\n\n\n<li>Estirar de la banda, portant els colzes cap enrere<\/li>\n\n\n\n<li>Tornar a la posici\u00f3 inicial<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Fer 2 o 3 s\u00e8ries, de 10 o 12 moviments cadascuna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquest exercici enforteix l&#8217;<strong>esquena<\/strong> i les <strong>espatlles<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Elevaci\u00f3 de talons<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Subjectar-se a una paret<\/li>\n\n\n\n<li>Elevar els talons quedant-se de puntetes<\/li>\n\n\n\n<li>Baixar lentament<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Fer 2 o 3 s\u00e8ries, repetint l&#8217;exercici 10 o 12 vegades.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquest exercici ajuda a enfortir els <strong>bessons<\/strong> i a <strong>millorar l&#8217;equilibri<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Enfortiment de b\u00edceps (\u00abcurl\u00bb de b\u00edceps)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Calen unes manuelles (peses) lleugeres o uns pesos (com una ampolla d&#8217;aigua, per exemple).<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Amb els colzes enganxats al cos, aixecar el pes cap a les espatlles<\/li>\n\n\n\n<li>Baixar lentament a la posici\u00f3 inicial<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Fer 2 o 3 s\u00e8ries de 8 o 10 moviments.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Alguns_consells_utils\"><\/span>Alguns consells \u00fatils<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s convenient caminar uns minuts a pas tranquil abans de comen\u00e7ar, aix\u00ed com fer estiraments lleugers.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&#8217;exercici s&#8217;ha d&#8217;interrompre immediatament (i, si no remet, cal anar al metge) si apareix:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Algun dolor sobtat<\/li>\n\n\n\n<li>Marejos<\/li>\n\n\n\n<li>Dolor al pit<\/li>\n\n\n\n<li>Falta anormal d&#8217;aire<\/li>\n\n\n\n<li>Palpitacions<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A mesura que les s\u00e8ries es vagin fent m\u00e9s portables, es pot augmentar gradualment la resist\u00e8ncia (pes, fortalesa de la banda el\u00e0stica). \u00c9s m\u00e9s important la const\u00e0ncia que la intensitat. Dues o tres sessions setmanals ben fetes suposaran millores significatives de for\u00e7a, equilibri i mobilitat, amb independ\u00e8ncia de l&#8217;edat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El proc\u00e9s de l&#8217;envelliment Envellir comporta una s\u00e8rie de transformacions al cos amb dues conseq\u00fc\u00e8ncies principals: D&#8217;una banda, els teixits es rigiditzen i perden la seva capacitat funcional. Aix\u00f2 es deu a la p\u00e8rdua d&#8217;aigua en la seva composici\u00f3. Afecta tots els teixits i, concretament, els ossos, que esdevenen m\u00e9s fr\u00e0gils; els tendons, que es [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":40403,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,1002],"tags":[],"class_list":["post-40404","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-tercera-edat"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/06\/bi\u0301ceps-scaled.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 v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercici de for\u00e7a per a m\u00e9s grans de 60 anys: guia per mantenir-se actiu - MGC M\u00fatua<\/title>\n<meta name=\"description\" content=\"Guia pr\u00e0ctica d&#039;exercici de for\u00e7a per a m\u00e9s grans de 60 anys: precaucions, beneficis, rutines senzilles i consells per mantenir-se actiu amb seguretat.\" \/>\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\/exercici-de-forca-per-a-mes-grans-de-60-anys-guia-per-mantenir-se-actiu\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercici de for\u00e7a per a m\u00e9s grans de 60 anys: guia per mantenir-se actiu - 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