{"id":42546,"date":"2025-12-16T17:15:08","date_gmt":"2025-12-16T16:15:08","guid":{"rendered":"https:\/\/www.oafifoundation.com\/?p=42546"},"modified":"2025-12-16T17:35:21","modified_gmt":"2025-12-16T16:35:21","slug":"7-habitos-de-movilidad-en-navidad","status":"publish","type":"post","link":"https:\/\/www.oafifoundation.com\/ca\/7-habitos-de-movilidad-en-navidad\/","title":{"rendered":"Mobilitat, com arribar a Reis sense cruixir: 7 h\u00e0bits senzills per millorar per Nadal"},"content":{"rendered":"\n<p>Durant les festes nadalenques moltes persones noten m\u00e9s mol\u00e8sties f\u00edsiques, rigidesa o cansament. No \u00e9s casualitat. Canvien les rutines, passem m\u00e9s hores asseguts, dormim pitjor, mengem m\u00e9s i ens movem menys.<\/p>\n\n\n\n<p>Per\u00f2 m\u00e9s enll\u00e0 del dolor puntual, el que realment est\u00e0 en joc \u00e9s una mica m\u00e9s important: la <strong>mobilitat i la qualitat de vida.<\/strong><\/p>\n\n\n\n<p>Tenir cura del cos per Nadal no va de prohibicions ni de viure amb por, sin\u00f3 de <strong>mantenir la mobilitat, l&#8217;autonomia i el benestar<\/strong> per poder gaudir de les festes \u2014i comen\u00e7ar l&#8217;any\u2014 en millors condicions.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">1. Mou-te sovint: la mobilitat es cuida en all\u00f2 quotidi\u00e0<\/h2>\n\n\n\n<p>Passar moltes hores seguides assegut \u00e9s un dels principals enemics de la mobilitat, especialment durant les festes.<\/p>\n\n\n\n<p><strong>Petits gestos que marquen la difer\u00e8ncia:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aixecar-te cada 45\u201360 minuts.<\/li>\n\n\n\n<li>Caminar 10\u201315 minuts despr\u00e9s dels \u00e0pats.<\/li>\n\n\n\n<li>Fer moviments suaus de coll, espatlles, malucs i turmells.<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/www.oafifoundation.com\/ca\/preguntes-frequents-faq\/\" data-type=\"link\" data-id=\"https:\/\/www.oafifoundation.com\/preguntas-frecuentes-faq\/\">No es tracta de fer esport intens, sin\u00f3 mantenir el cos en moviment. La mobilitat es perd quan deixem de fer-la servir.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">2. El fred afecta la mobilitat m\u00e9s del que creiem<\/h2>\n\n\n\n<p>Les baixes temperatures augmenten la rigidesa corporal i poden limitar la mobilitat, sobretot en persones amb artrosi, dolor cr\u00f2nic o sobrec\u00e0rrega f\u00edsica.<\/p>\n\n\n\n<p><strong>Quina ajuda:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Abrigar b\u00e9 les zones m\u00e9s sensibles.<\/li>\n\n\n\n<li>Aplicar calor local abans de moure&#8217;s.<\/li>\n\n\n\n<li>Evitar canvis bruscs de temperatura.<\/li>\n<\/ul>\n\n\n\n<p>Un cos calent es mou millor.<br>I quan la mobilitat millora, <strong>la qualitat de vida tamb\u00e9<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">3. Menjar millor per moure&#8217;t millor<\/h2>\n\n\n\n<p>L&#8217;alimentaci\u00f3 no nom\u00e9s influeix en el pes o la digesti\u00f3, tamb\u00e9 t\u00e9 un impacte directe en la mobilitat i l&#8217;energia di\u00e0ria.<\/p>\n\n\n\n<p><strong>Afavoreix la mobilitat:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Peix blau i greixos saludables.<\/li>\n\n\n\n<li>Verdures i fruita fresca.<\/li>\n\n\n\n<li>Hidrataci\u00f3 suficient.<\/li>\n<\/ul>\n\n\n\n<p><strong>La dificulta:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Exc\u00e9s dalcohol.<\/li>\n\n\n\n<li>Menjars molt salats o ultraprocessats.<\/li>\n\n\n\n<li>Menjar en exc\u00e9s durant uns quants dies seguits.<\/li>\n<\/ul>\n\n\n\n<p>Gaudir del menjar \u00e9s part de la qualitat de vida, per\u00f2 <strong>equilibrar ajuda a moure&#8217;s millor<\/strong>.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.oafifoundation.com\/ca\/menu-para-una-dieta-logica-navidena\/\" data-type=\"link\" data-id=\"https:\/\/www.oafifoundation.com\/menu-para-una-dieta-logica-navidena\/\">Organitza ara el teu men\u00fa nadalenc!<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">4. Esportistes: tenir cura de la mobilitat tamb\u00e9 \u00e9s entrenar b\u00e9<\/h2>\n\n\n\n<p>Durant el Nadal moltes persones intenten compensar excessos entrenant m\u00e9s del que \u00e9s habitual o fent activitats per a les quals no estan preparades.<\/p>\n\n\n\n<p>Aix\u00f2 sol acabar en mol\u00e8sties o lesions que limiten la mobilitat.<\/p>\n\n\n\n<p><strong>Millor opci\u00f3:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Escalfar sempre.<\/li>\n\n\n\n<li>Ajustar la intensitat.<\/li>\n\n\n\n<li>Escoltar els senyals del cos.<\/li>\n<\/ul>\n\n\n\n<p>Tenir cura de la mobilitat \u00e9s clau per seguir actiu a llarg termini, no nom\u00e9s durant les festes.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/12\/movilidad.jpg\" alt=\"\" class=\"wp-image-42538\" style=\"width:840px;height:auto\" srcset=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/12\/movilidad.jpg 500w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/12\/movilidad-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">5. El sof\u00e0 no \u00e9s l&#8217;enemic, la immobilitat s\u00ed<\/h2>\n\n\n\n<p>Les llargues hores al sof\u00e0, amb males postures, afecten l&#8217;esquena, el coll i les cames i redueixen la mobilitat progressivament.<\/p>\n\n\n\n<p><strong>Per evitar-ho:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fes servir un coix\u00ed lumbar.<\/li>\n\n\n\n<li>Canvia de postura amb freq\u00fc\u00e8ncia.<\/li>\n\n\n\n<li>Aixeca&#8217;t amb suavitat despr\u00e9s d&#8217;estar molt de temps assegut.<\/li>\n<\/ul>\n\n\n\n<p>La mobilitat es <strong>protegeix trencant la immobilitat<\/strong>, i no evitant el descans.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">6. Dormir b\u00e9 millora la mobilitat i la qualitat de vida<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.oafifoundation.com\/ca\/calidad-del-descanso-y-relacion-en-artrosis\/\" data-type=\"link\" data-id=\"https:\/\/www.oafifoundation.com\/calidad-del-descanso-y-relacion-en-artrosis\/\">Dormir malament augmenta la percepci\u00f3 del dolor i dificulta la recuperaci\u00f3 f\u00edsica, cosa que impacta directament en la mobilitat di\u00e0ria.<\/a><\/p>\n\n\n\n<p>Durant les festes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mantingues horaris el m\u00e9s regulars possible.<\/li>\n\n\n\n<li>Evitau l&#8217;alcohol abans de dormir.<\/li>\n\n\n\n<li>Cuida la postura en dormir.<\/li>\n<\/ul>\n\n\n\n<p>Dormir b\u00e9 no \u00e9s un luxe: <strong>\u00e9s una inversi\u00f3 en mobilitat i qualitat de vida.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">7. Escoltar el cos \u00e9s protegir la qualitat de vida<\/h2>\n\n\n\n<p>El dolor persistent, la rigidesa constant o la p\u00e8rdua de mobilitat no s&#8217;han de normalitzar.<\/p>\n\n\n\n<p>Reduir c\u00e0rregues, descansar i consultar amb professionals de la salut forma part de la cura responsable del cos.<\/p>\n\n\n\n<p>Mantenir la mobilitat \u00e9s mantenir independ\u00e8ncia, autonomia i benestar.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">La mobilitat no \u00e9s nom\u00e9s f\u00edsica: tamb\u00e9 \u00e9s emocional i social<\/h2>\n\n\n\n<p>Quan la mobilitat es redueix, no nom\u00e9s costa m\u00e9s de moure&#8217;s: <strong>tamb\u00e9 es limita la vida social, l&#8217;\u00e0nim i la participaci\u00f3 en el dia a dia.<\/strong> Per Nadal aix\u00f2 es nota especialment. No poder acompanyar la fam\u00edlia en un passeig, evitar plans per por del dolor o sentir-se cansat abans d&#8217;hora afecta directament la qualitat de vida.<\/p>\n\n\n\n<p>Tenir cura de la mobilitat <strong>\u00e9s tamb\u00e9 tenir cura de la manera com vivim les relacions, l&#8217;oci i el gaudi. <\/strong>Poder aixecar-se sense dificultat, caminar amb confian\u00e7a o mantenir-se actiu durant les festes t\u00e9 un impacte real al benestar emocional ia la sensaci\u00f3 d&#8217;autonomia.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Petits h\u00e0bits avui, millor qualitat de vida dem\u00e0<\/h2>\n\n\n\n<p>Un dels errors m\u00e9s habituals \u00e9s pensar que la mobilitat es perd de cop. En realitat, <strong>es va reduint a poc a poc, amb h\u00e0bits mantinguts en el temps<\/strong>: menys moviment, m\u00e9s sedentarisme, pitjor descans.<\/p>\n\n\n\n<p>La bona not\u00edcia \u00e9s que passa just al rev\u00e9s: <strong>petites decisions di\u00e0ries sostingudes milloren la mobilitat i la qualitat de vida a mitj\u00e0 i llarg termini.<\/strong> No cal fer-ho perfecte per Nadal. Nom\u00e9s cal fer-ho una mica millor cada dia.<\/p>\n\n\n\n<p>Tenir cura de la mobilitat no \u00e9s una carrera de fons ni una obligaci\u00f3 m\u00e8dica. \u00c9s una manera realista d&#8217;invertir en benestar, independ\u00e8ncia i salut futura.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Checklist per cuidar la mobilitat per Nadal<\/h2>\n\n\n\n<p>\u2610 Mou-te almenys una vegada cada hora\u2610 Abr\u00edgate bien<br>\u2610 Hidrata&#8217;t<br>\u2610 No forcis el cos<br>\u2610 Tingues cura del descans<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"660\" height=\"440\" src=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/12\/ChatGPT-Image-16-de-des.-del-2025-17_13_56-1-1.png\" alt=\"movilidad\" class=\"wp-image-42542\" srcset=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/12\/ChatGPT-Image-16-de-des.-del-2025-17_13_56-1-1.png 660w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/12\/ChatGPT-Image-16-de-des.-del-2025-17_13_56-1-1-300x200.png 300w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Les festes passen. La qualitat de vida continua.<\/h3>\n\n\n\n<p>Tenir cura de la mobilitat durant el Nadal \u00e9s una manera intel\u00b7ligent de<strong> millorar la qualitat de vida<\/strong>, avui ia llarg termini.<br>I a <strong>OAFI<\/strong>, aix\u00f2 no \u00e9s nom\u00e9s un consell: \u00e9s una prioritat.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00a1AY\u00daDANOS A AYUDARTE!<\/h2>\n\n\n\n<p><a href=\"https:\/\/docs.google.com\/forms\/d\/e\/1FAIpQLSehAqQrZROxAupczyl2evmV0cCYqCGYDEtmnrsyB8LVyzcfuA\/viewform\" target=\"_blank\" rel=\"noreferrer noopener\">Participa enaquesta enquesta!<\/a><\/p>\n\n\n\n<p>Des d&#8217;OAFI seguim treballant per millorar l&#8217;abordatge<a href=\"https:\/\/www.oafifoundation.com\/ca\/oafi-radio-tv\/\"> i la qualitat de vida de totes les persones que pateixen patologies osteoarticulars<\/a>, moltes amb comorbiditats associades.<\/p>\n\n\n\n<p>\ud83d\udccd Barcelona, c\/ Tuset, 19 \u2013 3\u00ba 2\u00aa<br>\ud83d\udcde Tel: 931 594 015<br>\ud83d\udce7&nbsp;<a>info@oafifoundation.com<\/a><br>\ud83c\udf10&nbsp;<a href=\"https:\/\/www.oafifoundation.com\/?utm_source=chatgpt.com\">www.oafifoundation.com<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Durant les festes nadalenques moltes persones noten m\u00e9s mol\u00e8sties f\u00edsiques, rigidesa o cansament. No \u00e9s casualitat. Canvien les rutines, passem m\u00e9s hores asseguts, dormim pitjor, mengem m\u00e9s i ens movem menys. Per\u00f2 m\u00e9s enll\u00e0 del dolor puntual, el que realment est\u00e0 en joc \u00e9s una mica m\u00e9s important: la mobilitat i la qualitat de vida. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":42536,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[540,549,962,1437,1423,1286,960,814,1688,1689,531,2691,1690],"tags":[1288,1255,2340,1278,1257,2715,2716,2717,2718,1279,1281],"class_list":["post-42546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualitat","category-amics-oafi","category-area-pacients","category-artrosi","category-artrosis-ca","category-blog-ca","category-consells-nutricio","category-consells-sobre-salut-articular","category-deporte-ca","category-nutricion-ca","category-osteoartritis-ca","category-osteopenia","category-salud-ca","tag-artrosis-ca","tag-calidad-de-vida-ca","tag-christmas-ca","tag-fundacion-internacional-de-la-artrosis-ca","tag-fundacion-oafi-ca","tag-habitos-sencillos","tag-llegar-a-reyes-sin-crujir","tag-nadal","tag-navidades","tag-oafi-ca","tag-salud-articular-ca"],"_links":{"self":[{"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/posts\/42546","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/comments?post=42546"}],"version-history":[{"count":5,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/posts\/42546\/revisions"}],"predecessor-version":[{"id":42557,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/posts\/42546\/revisions\/42557"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/media\/42536"}],"wp:attachment":[{"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/media?parent=42546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/categories?post=42546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/tags?post=42546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}