Quarentena: pacientes reumatológicos devem manter rotina de exercícios físicos

Doenças crônicas como artrite reumatoide, fibromialgia, artrose, osteoporose e outras devem receber atenção constante. A principal forma de tratamento é com medicação adequada, procedimentos cirúrgicos dependendo de cada caso e exercícios físicos regularmente. Porém, durante a quarentena, algumas pessoas estão encontrando dificuldade para manter a rotina de atividades físicas na mesma intensidade que antes.

Um dos motivos para tal situação geralmente envolve os locais sem espaço dentro de casa, dúvidas sobre como fazer os exercícios da maneira correta sem um profissional ao lado e outras questões. 

Em contrapartida, a médica da área de reumatologia e dor, Flávia Nascimento, comenta que é extremamente importante manter os cuidados diários com a medicação, alimentação e as atividades físicas mesmo em casa. “Para que a doença não piore e o paciente sofra com isso, ele precisa seguir todas as orientações médicas. No caso de haver dificuldade em fazer os mesmos exercícios de antes por causa de espaço e outras questões, ele pode optar por algumas alternativas em casa”. 

Exercícios mais acessíveis

Pensando na dificuldade que algumas pessoas podem encontrar para se exercitar em casa, Flávia separou algumas dicas de atividades físicas que podem ser feitas de maneira fácil e sem precisar de muito espaço. Confira:

– Agachamento na parede: posicione-se de costas para parede e agache lentamente sempre empurrando o corpo contra ela. Mantenha-se na posição agachado/sentado por 3 a 10 segundos, podendo repetir em 4 ou 5 séries. 

– Alongamentos na cama: ao acordar, o paciente pode fazer uma série de alongamentos simples para começar o dia com os músculos aquecidos e mais energia. Uma boa opção, por exemplo, é começar pela cabeça, progredir para os braços, tronco e pernas por pelo menos 5 segundos cada. Repita 10 vezes o processo.

– Cadeira: uma dica de exercício para quem sofre com muitas dores nas pernas, pés e joelhos, é utilizar a cadeira. Sente-se com postura reta e as solas dos pés apoiadas inteiramente no chão. Faça movimentos de subir e descer alternando o apoio entre o calcanhar e os dedos dos pés. 

– Mãos e braços: ainda utilizando a cadeira, outra dica de exercício é para quem sente dores nas mãos e braços. Para exercitar essa região permaneça sentado com a postura reta e estique bem os braços. Depois, abra e feche as mãos por pelo menos 30 vezes. Outra opção é, ainda com os braços esticados, colocar a palma da mão para cima e depois empurrar para baixo. Deixe por 1 minuto e retorne para a posição anterior. Repita 15 vezes o processo.

Fonte: Flávia Nascimento, médica da área de reumatologia e dor. Formada em Reumatologia pela Santa Casa de Misericórdia do Rio de Janeiro e pós graduanda em dor pelo Einstein. Atua na área há 7 anos.

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