{"id":20544,"date":"2026-06-16T19:22:43","date_gmt":"2026-06-16T22:22:43","guid":{"rendered":"https:\/\/impactocastex.com.ar\/?p=20544"},"modified":"2026-06-16T19:22:43","modified_gmt":"2026-06-16T22:22:43","slug":"rafael-hidalgo-entrenador-si-una-persona-de-mas-de-70-anos-camina-20-minutos-al-dia-ya-se-obtienen-beneficios","status":"publish","type":"post","link":"https:\/\/impactocastex.com.ar\/?p=20544","title":{"rendered":"Rafael Hidalgo, entrenador: \u201cSi una persona de m\u00e1s de 70 a\u00f1os camina 20 minutos al d\u00eda, ya se obtienen beneficios\u201d"},"content":{"rendered":"<p>Cuando las personas atraviesan la adultez mayor, tienden a disminuir su ritmo de actividad f\u00edsica y priorizan otras cuestiones en el hogar, pero ah\u00ed es donde reside un error que el entrenador espa\u00f1ol<b> Rafael Hidalgo<\/b> puntualiz\u00f3 al respecto: <b>\u201cSi una persona de m\u00e1s de 70 a\u00f1os camina 20 minutos al d\u00eda, ya se obtienen beneficios\u201d<\/b>. El objetivo es <a href=\"https:\/\/www.lanacion.com.ar\/salud\/que-es-la-caminata-del-gorila-el-ejercicio-que-mejora-fuerza-equilibrio-y-coordinacion-nid26052026\/\" target=\"_self\" rel=\"\" title=\"https:\/\/www.lanacion.com.ar\/salud\/que-es-la-caminata-del-gorila-el-ejercicio-que-mejora-fuerza-equilibrio-y-coordinacion-nid26052026\/\">impulsar a que abandonen el sedentarismo y aboguen por una calidad de vida<\/a>.<\/p>\n<p>El experto asegura que no es necesario realizar cambios dr\u00e1sticos, sino <b>modificar los h\u00e1bitos poco saludables<\/b> y a\u00f1adir los que s\u00ed pueden aportar a que la vejez se desarrolle sin inconvenientes mayores.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/EYY3DLNFDNDBZOE3WPE4X2MZAU.jpg?auth=d675dc90bde7f92faec826ab868df332548ec9fc7fe50d76ac4306ee97711e71&amp;smart=true&amp;width=2832&amp;height=4256\" alt=\"Las personas mayores de70 deber\u00edan caminar 20 minutos al d\u00eda y entre cuatro y seis d\u00edas a la semana\" height=\"4256\" width=\"2832\" \/><\/p>\n<p>En la d\u00e9cada de los 60 se concibi\u00f3 que caminar 10.000 pasos por d\u00eda era lo que una persona deb\u00eda hacer para estar en forma y <b>prevenir el sedentarismo<\/b>,<b> la diabetes <\/b>y<b> la obesidad<\/b>, entre otras enfermedades. Sin embargo, tras diferentes estudios cient\u00edficos, se resolvi\u00f3 que no necesariamente un adulto mayor requiere de esa cantidad de pasos diarios para ganar buena salud,<b> sino que con 20 a 30 minutos es suficiente<\/b>. <\/p>\n<p>En di\u00e1logo con la <a href=\"https:\/\/www.semana.es\/bienestar\/rafael-hidalgo-entrenador-personal-si-persona-mas-70-anos-camina-unos-2030-minutos-unos-dias-semana-ya-se-obtienen-beneficios-nivel-cardiovascular-movilidad-bienestar-general-caminar_2813817\" target=\"_self\" rel=\"\" title=\"https:\/\/www.semana.es\/bienestar\/rafael-hidalgo-entrenador-personal-si-persona-mas-70-anos-camina-unos-2030-minutos-unos-dias-semana-ya-se-obtienen-beneficios-nivel-cardiovascular-movilidad-bienestar-general-caminar_2813817\">revista <i>Semana<\/i><\/a>, Hidalgo dijo: <i>\u00ab<\/i>Para empezar, no hace falta hacer grandes tiempos. Con 20\u201330 minutos ya <b>se obtienen beneficios a nivel cardiovascular, movilidad y bienestar general<\/b>. A partir de ah\u00ed, se puede progresar hacia los 40\u201360 minutos, siempre adaptando la intensidad\u00bb.<\/p>\n<p>Adem\u00e1s, el experto advirti\u00f3: <b>\u201cHacer peque\u00f1as pausas ayuda a controlar la fatiga <\/b>y a mantener una buena t\u00e9cnica de marcha. No se trata de aguantar, sino de sumar minutos de calidad\u201d. <\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/HOTDDRNNGVHA7ANWV3YONQ3WTQ.jpg?auth=65d0903ff74310f82f8377ab0b3501ab451df79015cd9e970150ae9b14ab3f8a&amp;smart=true&amp;width=4288&amp;height=2848\" alt=\"Los adultos mayores deber\u00edan caminar entre 20 y 30 minutos para favorecer su movilidad, agilidad y riesgo a contraer ciertas enfermedades\" height=\"2848\" width=\"4288\" \/><\/p>\n<p>Seg\u00fan Hidalgo,<b> lo ideal es caminar entre cuatro y seis d\u00edas por semana<\/b>. La clave es la regularidad y no la intensidad, sugiri\u00f3 el entrenador f\u00edsico. <b>\u201cEs mejor caminar poco pero constante que hacer mucho un d\u00eda y nada el resto\u201c<\/b>, mencion\u00f3.<\/p>\n<p>Antes de comenzar con esta rutina, Hidalgo hizo hincapi\u00e9 en dos cuestiones que deben tenerse en cuenta. En primer lugar, <b>hay que hidratarse mientras se realiza el ejercicio<\/b>. Por otro lado, <b>se recomienda visitar a un m\u00e9dico<\/b> de confianza que corrobore el estado de salud y confirme si existen las condiciones para caminar de 20 a 30 minutos. <\/p>\n<p>Seg\u00fan la <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK581973\/\" target=\"_self\" rel=\"\" title=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK581973\/\">Organizaci\u00f3n Mundial de la Salud (OMS)<\/a>, las personas mayores de 65 a\u00f1os deben implementar varias actividades encadenadas: ejercicios de equilibrio, de fuerza en intensidad moderada tres veces por semana y 150 minutos semanales de actividad aer\u00f3bica. <\/p>\n<p>De acuerdo a diferentes estudios cient\u00edficos, combinar este tipo de ejercicios<b> reduce hasta un 23% el riesgo de ca\u00eddas<\/b> (que son uno de los principales problemas a medida que envejecemos). Adem\u00e1s, hasta donde se conoce, <b>tiene impactos positivos en la movilidad, el \u00e1nimo y la calidad del sue\u00f1o<\/b>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/R5OMNAOYVRAZJLKA2O24ZR6SJE.jpg?auth=8481585d43bd8c97d0c5098c3440db51ebdad2edbf39a4033ac5593702e315ef&amp;smart=true&amp;width=4000&amp;height=6000\" alt=\"Caminar en la adultez mayor previene la diabetes tipo 2, enfermedades cardiovasculares y mejora el estado de \u00e1nimo\" height=\"6000\" width=\"4000\" \/><\/p>\n<p>De este modo y conforme a lo mencionado por la <b>OMS<\/b>, la actividad f\u00edsica es beneficiosa en diferentes aspectos: mejora de la mortalidad por todas las causas y la mortalidad cardiovascular, la incidencia de hipertensi\u00f3n, la incidencia de c\u00e1ncer en lugares espec\u00edficos y la incidencia de diabetes de tipo 2, la salud mental (menor presencia de s\u00edntomas de ansiedad y depresi\u00f3n), la salud cognitiva y el sue\u00f1o, y posible mejora de las medidas de la adiposidad.<\/p>\n<p>\u200bEl preparador f\u00edsico analiz\u00f3 los h\u00e1bitos de aquellos que se encuentran en una etapa de retiro o jubilaci\u00f3n y advirti\u00f3 que  deben hacer ejercicio para cuidar su salud\u00a0\u00a0<\/p>","protected":false},"excerpt":{"rendered":"<p>Cuando las personas atraviesan la adultez mayor, tienden a disminuir su ritmo de actividad f\u00edsica&#8230;<\/p>\n","protected":false},"author":1,"featured_media":20545,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[89],"tags":[],"class_list":["post-20544","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nacionales"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rafael Hidalgo, entrenador: \u201cSi una persona de m\u00e1s de 70 a\u00f1os camina 20 minutos al d\u00eda, ya se obtienen beneficios\u201d -<\/title>\n<meta name=\"robots\" content=\"index, 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