{"id":43874,"date":"2026-04-13T14:04:12","date_gmt":"2026-04-13T12:04:12","guid":{"rendered":"https:\/\/www.oafifoundation.com\/?p=43874"},"modified":"2026-04-13T16:05:06","modified_gmt":"2026-04-13T14:05:06","slug":"musculo-fuerza-sarcopenia-envejecimiento-ok","status":"publish","type":"post","link":"https:\/\/www.oafifoundation.com\/ca\/musculo-fuerza-sarcopenia-envejecimiento-ok\/","title":{"rendered":"M\u00fascul i for\u00e7a contra la sarcop\u00e8nia: claus de l&#8217;envelliment saludable"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Article per cortesia de Mar\u00eda Jos\u00e9 Rivas, fisioterapeuta, fundadora i CEO de <a href=\"https:\/\/www.mador.es\/\" data-type=\"link\" data-id=\"https:\/\/www.mador.es\/\" target=\"_blank\" rel=\"noopener\">Mad&#8217;or<\/a><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p id=\"viewer-lxhx7178\">Si hi ha un tipus dexercici amb impacte real en la salut global, \u00e9s lexercici de <strong>for\u00e7a<\/strong>. Durant anys, es va pensar que el m\u00fascul nom\u00e9s servia per moure&#8217;ns, per\u00f2 avui sabem que \u00e9s un <strong>\u00f2rgan actiu amb funcions vitals<\/strong>, molt m\u00e9s enll\u00e0 del que \u00e9s est\u00e8tic.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-kixqc184\">El m\u00fascul com a medicina: per qu\u00e8 \u00e9s tan important?<\/h2>\n\n\n\n<p id=\"viewer-6wl9u186\">L&#8217;evid\u00e8ncia cient\u00edfica m\u00e9s recent ens mostra que el m\u00fascul \u00e9s un <strong>teixit antiinflamatori<\/strong>. En contraure&#8217;s, allibera <strong>mioquines<\/strong>, mol\u00e8cules amb efectes positius sobre tot l&#8217;organisme. Per aix\u00f2, l&#8217;exercici de for\u00e7a \u00e9s <strong>una eina clau per a la salut a qualsevol edat<\/strong>. Aquests s\u00f3n nom\u00e9s alguns beneficis:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Redueix el risc de fractures \u00f2ssies en un 66%<\/li>\n\n\n\n<li>Disminueix la depressi\u00f3 (48%) i el deteriorament cognitiu (40%)<\/li>\n\n\n\n<li>Baixa el risc de diabetis tipus 2 (35%) i hipertensi\u00f3 (33%)<\/li>\n\n\n\n<li>Redueix la mortalitat (30%) i malalties cardiovasculars (25%)<\/li>\n\n\n\n<li>Protegeix davant d&#8217;alguns c\u00e0ncers com el de mama i c\u00f2lon<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-qp115210\">Envellir millor: m\u00e9s anys\u2026 per\u00f2 amb qualitat<\/h2>\n\n\n\n<p id=\"viewer-ufnlu212\">L&#8217;augment de l&#8217;esperan\u00e7a de vida \u00e9s un \u00e8xit m\u00e8dic. A Espanya, la mitjana \u00e9s en 84 anys (85 en dones, 79.9 en homes). Per\u00f2, quants anys es viuen amb <strong>autonomia, energia i salut real<\/strong>?<\/p>\n\n\n\n<p id=\"viewer-i4wzd216\">La realitat \u00e9s que, quan parlem d&#8217;esperan\u00e7a de <strong>vida saludable<\/strong>, aquesta baixa uns <strong>10 anys<\/strong> respecte a l&#8217;expectativa total. El gran repte <strong>no \u00e9s viure m\u00e9s sin\u00f3 viure millor<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-1rlho224\">El m\u00fascul no es conserva sol: cal entrenar-lo!<\/h2>\n\n\n\n<p id=\"viewer-pym25226\">La massa muscular <strong>comen\u00e7a a disminuir des dels 35-40 anys<\/strong>. Perdem entre un 1% i un 2% a l&#8217;any, i fins a un 5% de for\u00e7a anual. Aquest proc\u00e9s s&#8217;anomena <strong>sarcop\u00e8nia<\/strong>, i pot conduir a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Major risc de caigudes i fractures<\/li>\n\n\n\n<li>Discapacitat f\u00edsica<\/li>\n\n\n\n<li>P\u00e8rdua d&#8217;autonomia<\/li>\n\n\n\n<li>Major risc de mortalitat<\/li>\n<\/ul>\n\n\n\n<p id=\"viewer-n60oo245\">Per\u00f2 la bona not\u00edcia \u00e9s que <strong>\u00e9s reversible<\/strong>. Amb exercici adequat, podem mantenir o fins i tot recuperar m\u00fascul i funcionalitat.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1011\" height=\"674\" data-id=\"43899\" src=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/musculo-2.jpg\" alt=\"m\u00fasculo\" class=\"wp-image-43899\" srcset=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/musculo-2.jpg 1011w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/musculo-2-300x200.jpg 300w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/musculo-2-768x512.jpg 768w\" sizes=\"(max-width: 1011px) 100vw, 1011px\" \/><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-ga5e6249\">For\u00e7a s\u00ed, per\u00f2 amb postura i equilibri<\/h2>\n\n\n\n<p id=\"viewer-xp2m0251\">Abans d&#8217;aixecar peses o fer servir m\u00e0quines, \u00e9s fonamental treballar la base: <\/p>\n\n\n\n<p id=\"viewer-xp2m0251\">\u2705 Postura alineada<\/p>\n\n\n\n<p id=\"viewer-xp2m0251\">\u2705 Equilibri corporal<\/p>\n\n\n\n<p id=\"viewer-xp2m0251\">\u2705 Estabilitat del tronc<\/p>\n\n\n\n<p id=\"viewer-bq3ct260\">Aquests elements no nom\u00e9s prevenen lesions, sin\u00f3 que permeten un treball de for\u00e7a m\u00e9s eficient i durador. Cal fer una valoraci\u00f3 pr\u00e8via de com es troba la teva musculatura i dissenyar un pla adaptat a les necessitats reals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-ik4rc262\">El m\u00fascul tamb\u00e9 cuida la teva ment<\/h2>\n\n\n\n<p id=\"viewer-54wkb264\">El m\u00fascul no nom\u00e9s mou el cos, tamb\u00e9 est\u00e0 vinculat a <strong>l&#8217;estat d&#8217;\u00e0nim, la motivaci\u00f3 i l&#8217;energia<\/strong>. Viure activament millora l&#8217;autoestima, redueix l&#8217;estr\u00e8s i potencia la mem\u00f2ria i l&#8217;aprenentatge.<\/p>\n\n\n\n<p id=\"viewer-zyj5o268\">A m\u00e9s, la inactivitat f\u00edsica \u00e9s un dels principals factors de risc de mort a Europa, segons l&#8217;OMS, juntament amb la hipertensi\u00f3, el tabaquisme o la hipergluc\u00e8mia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-zuwzh270\">\ud83d\udd11 Conclusions clau<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>El teixit muscular \u00e9s antiinflamatori:<\/strong> en entrenar-lo, protegim tot el nostre organisme.<\/li>\n\n\n\n<li><strong>La sarcop\u00e8nia no \u00e9s inevitable:<\/strong> la podem prevenir o revertir amb exercici i alimentaci\u00f3 adequada.<\/li>\n\n\n\n<li><strong>La for\u00e7a \u00e9s salut:<\/strong> per\u00f2 per arribar-hi, necessitem treballar postura, equilibri i control motor.<\/li>\n\n\n\n<li><strong>La salut muscular \u00e9s la base de lautonomia, la mobilitat i la qualitat de vida.<\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"viewer-tsdcl290\">Com saber si hi ha debilitat al m\u00fascul?<\/h3>\n\n\n\n<p id=\"viewer-efb5g292\">Als nostres tallers i sessions de valoraci\u00f3 usem tests simples (com el test de for\u00e7a de cames en 15 segons) que ens indiquen si hi ha risc de debilitat o caigudes.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>&#8220;<strong>La millor manera de comen\u00e7ar \u00e9s deixar de parlar i comen\u00e7ar a actuar.<\/strong>&#8220;\u2014 Walt Disney<\/p>\n<\/blockquote>\n\n\n\n<p id=\"viewer-bsv13144\">\u00c9s fonamental enfortir la teva salut <strong>des del m\u00fascul i amb intenci\u00f3<\/strong>, fent classes <strong>espec\u00edfiques de for\u00e7a<\/strong> adaptades a cada etapa de la vida, combinant exercici terap\u00e8utic, control postural i treball funcional.<\/p>\n\n\n\n<p id=\"viewer-055zn158\"><strong>Per aix\u00f2, lexercici de for\u00e7a \u00e9s una de les estrat\u00e8gies m\u00e9s eficaces per millorar la salut a qualsevol edat.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/jaspinder-singh-vpVE1Xk1eR4-unsplash-1-1-1024x684.jpg\" alt=\"m\u00fasculo\" class=\"wp-image-43905\" srcset=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/jaspinder-singh-vpVE1Xk1eR4-unsplash-1-1-1024x684.jpg 1024w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/jaspinder-singh-vpVE1Xk1eR4-unsplash-1-1-300x200.jpg 300w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/jaspinder-singh-vpVE1Xk1eR4-unsplash-1-1-768x513.jpg 768w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/jaspinder-singh-vpVE1Xk1eR4-unsplash-1-1.jpg 1203w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p id=\"viewer-055zn158\">Photo by <a href=\"https:\/\/unsplash.com\/@jaspindersingh?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Jaspinder Singh<\/a> on <a href=\"https:\/\/unsplash.com\/photos\/a-group-of-people-doing-yoga-in-a-room-vpVE1Xk1eR4?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sarcop\u00e8nia, enemiga silenciosa<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.oafifoundation.com\/ca\/sarcopenia-no-dejes-que-tus-musculos\/\" data-type=\"link\" data-id=\"https:\/\/www.oafifoundation.com\/sarcopenia-no-dejes-que-tus-musculos\/\">La sarcop\u00e8nia<\/a> si caracteritza per la p\u00e8rdua progressiva de massa i for\u00e7a muscular. A Espanya, estan diagnosticades prop de 5 milions de persones (xifra inferior als realment afectats), que \u00e9s responsable de discapacitat f\u00edsica, p\u00e8rdua de funci\u00f3 i fins i tot mortalitat.<\/p>\n\n\n\n<p>La sarcop\u00e8nia afecta la salut osteoarticular, ja que es veu afectada per debilitament muscular. En pacients amb osteoporosi, es produeix un risc m\u00e9s gran de fractura \u00f2ssia per fragilitat, ja que no contribueix a l&#8217;estabilitat del cos ni a la protecci\u00f3 de l&#8217;estructura \u00f2ssia. En el cas de pacients amb artrosi, la manca de suport muscular contribueix al desgast del cart\u00edlag. A m\u00e9s, sabem que l&#8217;os i el m\u00fascul estan interrelacionats i es comuniquen entre si mitjan\u00e7ant mecanismes endocrins i paracrins, de manera que els canvis a la massa \u00f2ssia afecten la massa muscular i viceversa.<\/p>\n\n\n\n<p><strong>La sarcop\u00e8nia no nom\u00e9s afecta f\u00edsicament, sin\u00f3 que tamb\u00e9 t\u00e9 impacte a la salut mental i social. Mantenir-se actiu i amb els h\u00e0bits adequats \u00e9s fonamental.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">T&#8217;ajudem!<\/h2>\n\n\n\n<p>Des d&#8217;OAFI i Mad\u2019or Fisioter\u00e0pia seguim treballant per millorar l&#8217;abordatge\u00a0<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. Podeu contactar-nos a:<\/p>\n\n\n\n<p><strong>Mad&#8217;or fisioterapia &nbsp;<\/strong><br>Travessera de Gr\u00e0cia 62 entresuelo 3<br>08006 Barcelona<br>(0034) 665 65 14 11&nbsp;<br>(0034) 933958058<\/p>\n\n\n\n<p><strong>OAFI Foundation &nbsp;<\/strong><br>C\/ Tuset, 19 \u2013 3\u00ba 2\u00aa08006 Barcelona<br>(0034) 931 594 015&nbsp;<br><a href=\"mailto:info@oafifoundation.com\">info@oafifoundation.com<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Article per cortesia de Mar\u00eda Jos\u00e9 Rivas, fisioterapeuta, fundadora i CEO de Mad&#8217;or Si hi ha un tipus dexercici amb impacte real en la salut global, \u00e9s lexercici de for\u00e7a. Durant anys, es va pensar que el m\u00fascul nom\u00e9s servia per moure&#8217;ns, per\u00f2 avui sabem que \u00e9s un \u00f2rgan actiu amb funcions vitals, molt m\u00e9s [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":43894,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[549,962,1437,1423,1286,814,1688,531,2495,728],"tags":[1288,1255,2848,2849,2850,1279,2851,1280,1281,2321],"class_list":["post-43874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-amics-oafi","category-area-pacients","category-artrosi","category-artrosis-ca","category-blog-ca","category-consells-sobre-salut-articular","category-deporte-ca","category-osteoartritis-ca","category-sarcopenia-ca","category-sense-categoria","tag-artrosis-ca","tag-calidad-de-vida-ca","tag-mador","tag-musculo","tag-musculo-sano","tag-oafi-ca","tag-perdida-masa-muscular","tag-prevencion-ca","tag-salud-articular-ca","tag-sarcopenia-ca"],"_links":{"self":[{"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/posts\/43874","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=43874"}],"version-history":[{"count":11,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/posts\/43874\/revisions"}],"predecessor-version":[{"id":43917,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/posts\/43874\/revisions\/43917"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/media\/43894"}],"wp:attachment":[{"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/media?parent=43874"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/categories?post=43874"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/tags?post=43874"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}