{"id":1784,"date":"2025-03-31T10:18:31","date_gmt":"2025-03-31T09:18:31","guid":{"rendered":"https:\/\/segurosecidadania.pt\/?p=1784"},"modified":"2025-03-31T11:52:58","modified_gmt":"2025-03-31T10:52:58","slug":"ricardo-ferreira-reis-3-2-2-3-2-2-7-2-2-2-2-2","status":"publish","type":"post","link":"https:\/\/segurosecidadania.pt\/?p=1784","title":{"rendered":"MANUEL OLIVEIRA CARRAGETA &#8211; PRESIDENTE DA FUNDA\u00c7\u00c3O PORTUGUESA DE CARDIOLOGIA"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-78eaddd63e482ac9f31cf090d9bdb87b\">\n.avia-section.av-av_section-78eaddd63e482ac9f31cf090d9bdb87b{\nbackground-color:#ff8100;\nbackground-image:unset;\nz-index:0;\nposition:relative;\n}\n.av-curtain-footer.av-curtain-activated #main .avia-section.av-av_section-78eaddd63e482ac9f31cf090d9bdb87b{\nz-index:0;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-av_section-78eaddd63e482ac9f31cf090d9bdb87b main_color 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only screen and (min-width: 768px) and (max-width: 989px){ \n#top .av-special-heading.av-m8wvx0p8-73d1938de7e4009f1b140d8ae26555c3{\nmargin:0 0 -35px 0;\n}\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top .av-special-heading.av-m8wvx0p8-73d1938de7e4009f1b140d8ae26555c3{\nmargin:0 0 -35px 0;\n}\n#top #wrap_all .av-special-heading.av-m8wvx0p8-73d1938de7e4009f1b140d8ae26555c3 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-m8wvx0p8-73d1938de7e4009f1b140d8ae26555c3 av-special-heading-h6 custom-color-heading blockquote modern-quote  avia-builder-el-2  avia-builder-el-no-sibling  av-inherit-size'><h6 class='av-special-heading-tag'  itemprop=\"headline\"  >Newsletter APS #08 | mar\u00e7o 2025<\/h6><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><\/div><\/div><\/div><\/main><!-- close content main element --><\/div><\/div><div id='after_section_1'  class='main_color av_default_container_wrap container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1784'><div class='entry-content-wrapper clearfix'><div  class='flex_column av-6kwi4-8e596f04c27eab16388547305a04b6bc av_one_full  avia-builder-el-3  el_after_av_section  avia-builder-el-no-sibling  first flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-hlakc-11ef2cbb47b41d5d366e5e7b4b06b95f\">\n#top .av-post-metadata-container.av-hlakc-11ef2cbb47b41d5d366e5e7b4b06b95f{\nfont-size:14px;\nmargin:0 0 1px 0;\n}\n#top .av-post-metadata-container.av-hlakc-11ef2cbb47b41d5d366e5e7b4b06b95f .av-post-metadata-container-inner{\nfont-size:14px;\n}\n<\/style>\n<div  class='av-post-metadata-container av-hlakc-11ef2cbb47b41d5d366e5e7b4b06b95f av-metadata-container-align-left  avia-builder-el-4  el_before_av_heading  avia-builder-el-first  av-metadata-container-1'><div class='av-post-metadata-container-inner'><span class=\"av-post-metadata-content av-post-metadata-meta-content\"><span class=\"av-post-metadata-content av-post-metadata-category\"><span class=\"av-post-metadata-category-link\" ><a href=\"https:\/\/segurosecidadania.pt\/?cat=15\" >Opini\u00e3o<\/a><\/span><\/span><\/span><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ls1ryc5k-154cdb4a99bfdb087d908f7e2cdb72a5\">\n#top .av-special-heading.av-ls1ryc5k-154cdb4a99bfdb087d908f7e2cdb72a5{\nmargin:0 0 0 0;\npadding-bottom:-20px;\n}\nbody .av-special-heading.av-ls1ryc5k-154cdb4a99bfdb087d908f7e2cdb72a5 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-ls1ryc5k-154cdb4a99bfdb087d908f7e2cdb72a5 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-ls1ryc5k-154cdb4a99bfdb087d908f7e2cdb72a5 av-special-heading-h6 blockquote modern-quote  avia-builder-el-5  el_after_av_post_metadata  el_before_av_heading '><div class='av-subheading av-subheading_above'><p>MANUEL OLIVEIRA CARRAGETA &#8211; PRESIDENTE DA FUNDA\u00c7\u00c3O PORTUGUESA DE CARDIOLOGIA<\/p>\n<\/div><h6 class='av-special-heading-tag'  itemprop=\"headline\"  >  <\/h6><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ls1rzmt1-c32b380ff99356495aafadcd677488c4\">\n#top .av-special-heading.av-ls1rzmt1-c32b380ff99356495aafadcd677488c4{\nmargin:20px 0 0 0;\npadding-bottom:20px;\nfont-size:30px;\n}\nbody .av-special-heading.av-ls1rzmt1-c32b380ff99356495aafadcd677488c4 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n#top #wrap_all .av-special-heading.av-ls1rzmt1-c32b380ff99356495aafadcd677488c4 .av-special-heading-tag{\nfont-size:30px;\npadding:0 0 10px 0;\n}\n.av-special-heading.av-ls1rzmt1-c32b380ff99356495aafadcd677488c4 .av-subheading{\nfont-size:15px;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top #wrap_all .av-special-heading.av-ls1rzmt1-c32b380ff99356495aafadcd677488c4 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top #wrap_all .av-special-heading.av-ls1rzmt1-c32b380ff99356495aafadcd677488c4 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-ls1rzmt1-c32b380ff99356495aafadcd677488c4 av-special-heading-h1 blockquote modern-quote  avia-builder-el-6  el_after_av_heading  el_before_av_image  av-inherit-size'><h1 class='av-special-heading-tag'  itemprop=\"headline\"  >OS BENEF\u00cdCIOS CARDIOVASCULARES DO EXERC\u00cdCIO F\u00cdSICO<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ls1s056x-f097b6515636eed7741c49616a64859b\">\n.avia-image-container.av-ls1s056x-f097b6515636eed7741c49616a64859b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-ls1s056x-f097b6515636eed7741c49616a64859b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-ls1s056x-f097b6515636eed7741c49616a64859b av-styling- avia-align-center  avia-builder-el-7  el_after_av_heading  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-1785 avia-img-lazy-loading-not-1785 avia_image ' src=\"https:\/\/segurosecidadania.pt\/wp-content\/uploads\/2025\/03\/joggin.jpg\" alt='' title='joggin'  height=\"800\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/segurosecidadania.pt\/wp-content\/uploads\/2025\/03\/joggin.jpg 2000w, https:\/\/segurosecidadania.pt\/wp-content\/uploads\/2025\/03\/joggin-300x120.jpg 300w, https:\/\/segurosecidadania.pt\/wp-content\/uploads\/2025\/03\/joggin-1030x412.jpg 1030w, https:\/\/segurosecidadania.pt\/wp-content\/uploads\/2025\/03\/joggin-768x307.jpg 768w, https:\/\/segurosecidadania.pt\/wp-content\/uploads\/2025\/03\/joggin-1536x614.jpg 1536w, https:\/\/segurosecidadania.pt\/wp-content\/uploads\/2025\/03\/joggin-1500x600.jpg 1500w, https:\/\/segurosecidadania.pt\/wp-content\/uploads\/2025\/03\/joggin-705x282.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-ls1s13k0-bd5659602c8ec4c80c8d120e3dc440cc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>O organismo humano foi desenhado para o desempenho de uma vida ativa e variada. A vida moderna tem-nos for\u00e7ado a ter um estilo de vida sedent\u00e1rio, em que passamos tempo excessivo na posi\u00e7\u00e3o sentada e nos deslocamos com recurso a meios de transporte.<\/p>\n<p>Um estudo recente efetuado pela Funda\u00e7\u00e3o Portuguesa de Cardiologia mostra que dois ter\u00e7os dos Portugueses s\u00e3o sedent\u00e1rios e cerca de metade destes considera que o exerc\u00edcio f\u00edsico n\u00e3o \u00e9 interessante ou importante para a sua sa\u00fade. A caminhada \u00e9 a atividade f\u00edsica preferida pelos Portugueses.<\/p>\n<p>Os benef\u00edcios para a sa\u00fade e bem-estar resultantes da atividade f\u00edsica s\u00e3o t\u00e3o importantes, que ningu\u00e9m deve permitir-se n\u00e3o ter uma vida ativa. Se presentemente \u00e9 sedent\u00e1rio, lembre-se que nunca \u00e9 tarde demais para iniciar um programa de atividade f\u00edsica.<\/p>\n<p>Os exerc\u00edcios aer\u00f3bios s\u00e3o muito importantes para a preven\u00e7\u00e3o e at\u00e9 melhoria de todas as doen\u00e7as cr\u00f3nicas, em particular das metab\u00f3licas, como a obesidade e a diabetes, e as cardiovasculares. Este tipo de exerc\u00edcios mobiliza as grandes massas musculares, em movimentos repetidos e cont\u00ednuos, como a marcha, o ciclismo, a corrida, a nata\u00e7\u00e3o, o remo e a dan\u00e7a, etc., levando por adapta\u00e7\u00e3o do treino, o cora\u00e7\u00e3o a bater de forma mais eficiente. Ao mesmo tempo, ocorrem v\u00e1rias altera\u00e7\u00f5es favor\u00e1veis no m\u00fasculo esquel\u00e9tico e na massa gorda, com enormes benef\u00edcios metab\u00f3licos.<\/p>\n<p>Os exerc\u00edcios aer\u00f3bios devem ser praticados na maioria dos dias, durante pelo menos 20 a 30 minutos, que podem ser divididos ao longo do dia, em per\u00edodos de 10 a 15 minutos.<\/p>\n<p>Os estudos t\u00eam mostrado que a maior parte dos benef\u00edcios cardiovasculares e metab\u00f3licos s\u00e3o obtidos com n\u00edveis de esfor\u00e7o de intensidade moderada. A este prop\u00f3sito conv\u00e9m esclarecer que existem diferen\u00e7as entre o estado de sa\u00fade e a aptid\u00e3o f\u00edsica (estar em forma). A <strong>sa\u00fade cardiovascular<\/strong> pode obter-se praticando 20 a 30 minutos de marcha di\u00e1ria, enquanto a <strong>boa forma f\u00edsica<\/strong> exige uma pr\u00e1tica de exerc\u00edcios mais intensa e alargada, que implicam uma progressiva adapta\u00e7\u00e3o do n\u00edvel de complexidade, intensidade e dura\u00e7\u00e3o do treino.<\/p>\n<p>O simples andar a p\u00e9 \u00e9 extremamente ben\u00e9fico mesmo nas pessoas mais velhas. No famoso Honolulu Heart Program foram estudados 707 homens com idade m\u00e9dia de 69 anos, que participaram num programa de marcha di\u00e1ria, durante um per\u00edodo de 12 anos. Os homens que andaram, em m\u00e9dia, mais de 3,2 km di\u00e1rios tiveram uma redu\u00e7\u00e3o significativa da mortalidade relativamente ao grupo que andou menos de 1,6 km di\u00e1rios. (23,8% versus 40,5%).<\/p>\n<p>Com base no conhecimento atual, estima-se que, por cada hora de exerc\u00edcio f\u00edsico praticado, seja poss\u00edvel aumentar a esperan\u00e7a de vida em cerca de duas horas.<\/p>\n<p><strong>Mecanismos que explicam os benef\u00edcios do exerc\u00edcio<\/strong>:<\/p>\n<ul>\n<li>Altera\u00e7\u00f5es do perfil lip\u00eddico com redu\u00e7\u00e3o dos triglic\u00e9ridos e aumento das lipoprote\u00ednas de alta densidade (HDL)<\/li>\n<li>Melhoria dos fatores hemost\u00e1ticos associados \u00e0 trombose<\/li>\n<\/ul>\n<ul>\n<li>Diminui\u00e7\u00e3o dos marcadores de inflama\u00e7\u00e3o (PCR e interleucina-6). \u00c9 cada vez mais aceite que a inflama\u00e7\u00e3o desempenha um papel fundamental nos processos de aterosclerose e de envelhecimento.<\/li>\n<li>Redu\u00e7\u00e3o da press\u00e3o arterial<\/li>\n<li>Preven\u00e7\u00e3o e redu\u00e7\u00e3o da obesidade<\/li>\n<li>Melhoria do controlo glic\u00e9mico e da sensibilidade \u00e0 insulina, assim como redu\u00e7\u00e3o da progress\u00e3o para diabetes.<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Avalia\u00e7\u00e3o m\u00e9dica antes de um programa de exerc\u00edcio<\/strong><\/p>\n<p>O objetivo da avalia\u00e7\u00e3o m\u00e9dica, antes do in\u00edcio de um programa de exerc\u00edcio mais intenso, procura excluir a presen\u00e7a de doen\u00e7a coron\u00e1ria ou outras patologias que ponham em risco a vida do desportista.<\/p>\n<p>Existe consenso que n\u00e3o \u00e9 necess\u00e1rio realizar a prova de esfor\u00e7o nas pessoas assintom\u00e1ticas com baixo risco de doen\u00e7a coron\u00e1ria. Contudo, justifica-se em alguns subgrupos de indiv\u00edduos assintom\u00e1ticos com m\u00faltiplos fatores de risco, como a hipercolesterolemia, a hipertens\u00e3o arterial, a diabetes, o tabagismo ou com hist\u00f3ria familiar prematura de enfarte do mioc\u00e1rdio ou morte s\u00fabita.<\/p>\n<p><strong>Considera\u00e7\u00f5es finais<\/strong><\/p>\n<p>Conv\u00e9m optar por uma atividade que nos d\u00ea prazer de modo a assegurar a sua continuidade, durante o maior per\u00edodo de tempo poss\u00edvel. Deve-se evitar o esp\u00edrito de competi\u00e7\u00e3o, para n\u00e3o arriscar complica\u00e7\u00f5es causadas por esfor\u00e7os excessivos. \u00c9 a atividade f\u00edsica e n\u00e3o o desporto, que est\u00e1 na base do envelhecimento saud\u00e1vel. N\u00e3o devemos esquecer que o sedentarismo \u00e9 um inimigo mortal e que a atividade f\u00edsica \u00e9 uma das chaves indispens\u00e1veis para um envelhecimento saud\u00e1vel com qualidade de vida.<\/p>\n<\/div><\/section><\/p><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Um estudo recente efetuado pela Funda\u00e7\u00e3o Portuguesa de Cardiologia mostra que dois ter\u00e7os dos Portugueses s\u00e3o sedent\u00e1rios e cerca de metade destes considera que o exerc\u00edcio f\u00edsico n\u00e3o \u00e9 interessante ou importante para a sua sa\u00fade. A caminhada \u00e9 a atividade f\u00edsica preferida pelos Portugueses.<\/p>\n","protected":false},"author":2,"featured_media":1785,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-1784","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-opiniao"],"_links":{"self":[{"href":"https:\/\/segurosecidadania.pt\/index.php?rest_route=\/wp\/v2\/posts\/1784","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/segurosecidadania.pt\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/segurosecidadania.pt\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/segurosecidadania.pt\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/segurosecidadania.pt\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1784"}],"version-history":[{"count":1,"href":"https:\/\/segurosecidadania.pt\/index.php?rest_route=\/wp\/v2\/posts\/1784\/revisions"}],"predecessor-version":[{"id":1786,"href":"https:\/\/segurosecidadania.pt\/index.php?rest_route=\/wp\/v2\/posts\/1784\/revisions\/1786"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/segurosecidadania.pt\/index.php?rest_route=\/wp\/v2\/media\/1785"}],"wp:attachment":[{"href":"https:\/\/segurosecidadania.pt\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/segurosecidadania.pt\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/segurosecidadania.pt\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}