{"id":17222,"date":"2024-07-19T10:16:53","date_gmt":"2024-07-19T09:16:53","guid":{"rendered":"https:\/\/blogsecuritasdirect.pt\/?p=17222"},"modified":"2025-01-14T10:37:42","modified_gmt":"2025-01-14T09:37:42","slug":"8-conselhos-caminhada-ou-corrida-segura","status":"publish","type":"post","link":"https:\/\/blogsecuritasdirect.pt\/8-conselhos-caminhada-ou-corrida-segura\/","title":{"rendered":"8 Conselhos para uma caminhada ou corrida segura"},"content":{"rendered":"[vc_row type=”full_width_background” full_screen_row_position=”middle” equal_height=”yes” content_placement=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-4-percent” column_padding_position=”top-bottom” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

Caminhada segura: 8 passos a seguir<\/strong><\/h2>\n

Nos \u00faltimos anos, a caminhada e a corrida t\u00eam vindo a tornar-se das atividades f\u00edsicas preferidas dos portugueses. A pandemia foi um dos grandes impulsionadores desta pr\u00e1tica, j\u00e1 que o encerramento dos gin\u00e1sios fez com que muitas pessoas encontrassem nestas atividades uma forma de se manter em forma e, ao mesmo tempo, um novo hobby.
\nCaminhar e correr, especialmente ao ar livre, trazem variados benef\u00edcios ao estado de sa\u00fade de quem pratica estas atividades, contribuindo para a sua longevidade: melhoram a condi\u00e7\u00e3o f\u00edsica, reduzem o risco de doen\u00e7as cardiovasculares, s\u00e3o poderosos antidepressivos e, ainda, fortalecem os ossos gra\u00e7as \u00e0 produ\u00e7\u00e3o de vitamina D resultante da exposi\u00e7\u00e3o solar.
\nMas, o que devemos ter em conta quando vamos correr ou caminhar? H\u00e1 uma s\u00e9rie de conselhos a ter em conta para usufruir da atividade e evitar les\u00f5es, enquanto desfrutas de uma caminhada segura.[\/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2\/3″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

Antes de se estrear, fa\u00e7a um check-up<\/strong><\/h2>\n

\u00c9 aconselh\u00e1vel fazer exames para identificar poss\u00edveis les\u00f5es ou limita\u00e7\u00f5es f\u00edsicas que impe\u00e7am a pr\u00e1tica. Talvez tenha alguma les\u00e3o que quase n\u00e3o o incomoda, mas que pode tornar-se cr\u00f3nica se correr, ou o seu m\u00e9dico pode descobrir alguma condi\u00e7\u00e3o que o obrigue a ter determinadas precau\u00e7\u00f5es ao praticar exerc\u00edcio f\u00edsico.[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1\/3″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”17258″ alignment=”” animation=”Fade In” hover_animation=”none” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1\/1″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2\/3″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

Estudo da passada<\/strong><\/h2>\n

Pronador ou supinador? Certamente j\u00e1 ouviu falar destes tipos de passada entre os seus conhecidos que correm. Se ao caminhar ou correr o seu p\u00e9 se apoia no exterior do calcanhar, inclinando-se para dentro, significa que a sua passada \u00e9 do tipo pronador; caso o exterior do calcanhar embata no ch\u00e3o, inclinando-se para fora, a sua passada \u00e9 do tipo supinador. Esta an\u00e1lise \u00e9 fundamental porque vai determinar o tipo de cal\u00e7ado de que precisa.[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1\/3″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”17270″ alignment=”” animation=”Fade In” hover_animation=”none” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”none” max_width_mobile=”default”][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1\/1″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

Compre sapatilhas adequadas<\/strong><\/h2>\n

Embora n\u00e3o precise de investir em roupa t\u00e9cnica para realizar uma corrida segura, pois pode correr com qualquer t-shirt velha e cal\u00e7\u00f5es que n\u00e3o o incomodem, n\u00e3o poupe em sapatilhas: o cal\u00e7ado adequado ao seu tipo de p\u00e9 \u00e9 meio caminho andado para evitar les\u00f5es. Para escolher as sapatilhas mais adequadas para si, deve ter em conta o seu tipo de passada, o tamanho e largura do p\u00e9, o seu peso, bem como o tipo de piso onde vai correr ou caminhar. Al\u00e9m disso, \u00e9 crucial que os dedos tenham espa\u00e7o para abrir na passada, sobretudo quando o p\u00e9 est\u00e1 fletido, e que a zona posterior do cal\u00e7ado tenha um apoio s\u00f3lido para evitar les\u00f5es no calcanhar e tornozelo.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” equal_height=”yes” content_placement=”middle” column_margin=”default” bg_color=”#ff0033″ scene_position=”center” text_color=”light” text_align=”left” top_padding=”2%” bottom_padding=”2%” overlay_strength=”0.95″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-4-percent” column_padding_position=”left-right” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/2″ tablet_width_inherit=”default” tablet_text_alignment=”center” phone_text_alignment=”center” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_custom_heading text=”Calcule online* o seu alarme
\nInstala\u00e7\u00e3o Gr\u00e1tis” font_container=”tag:h2|font_size:24px|text_align:left|line_height:32px” use_theme_fonts=”yes”][\/vc_column][vc_column column_padding=”padding-4-percent” column_padding_position=”left-right” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/2″ tablet_width_inherit=”default” tablet_text_alignment=”center” phone_text_alignment=”center” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_row_inner column_margin=”default” text_align=”right”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1\/1″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_raw_html]JTVCeHl6LWlocyUyMHNuaXBwZXQlM0QlMjJjYWxjdWxhdG9yLWxpbmslMjIlNUQ=[\/vc_raw_html][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”2\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

Encontre um parceiro de caminhada ou corrida<\/strong><\/h2>\n

Ter um parceiro ou at\u00e9 mesmo um grupo de caminhada ou corrida pode mant\u00ea-lo motivado, \u00e9 menos prov\u00e1vel que desista se, al\u00e9m de se comprometer consigo pr\u00f3prio, se comprometer com outras pessoas. Tamb\u00e9m \u00e9 mais seguro sair para correr ou caminhar acompanhado.
\nCaso prefira fazer desporto sozinho, o servi\u00e7o Guardian<\/a> da Securitas Direct pode ser um bom aliado para se sentir seguro. Ativando o Acompanha-me, pode definir o tempo estimado da sua caminhada em seguran\u00e7a ou corrida. A nossa Central de Recetora de Alarmes receber\u00e1 sinais peri\u00f3dicos com a sua localiza\u00e7\u00e3o e, se n\u00e3o confirmar a sua chegada ap\u00f3s o tempo definido, ativamos o protocolo de emerg\u00eancia.[\/vc_column_text][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” 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type=”in_container” full_screen_row_position=”middle” column_margin=”default” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

Comece aos poucos<\/strong><\/h2>\n

\u00c9 compreens\u00edvel que, ao come\u00e7ar a correr ou caminhar, a sua expectativa seja alcan\u00e7ar logo o ritmo de corredores regulares que conhece ou que acompanha nas redes sociais. No entanto, por muito em forma que se sinta, deve come\u00e7ar devagar. Em primeiro lugar, porque n\u00e3o \u00e9 dif\u00edcil lesionar-se; em segundo, porque tentar correr ou andar muitos quil\u00f3metros logo no primeiro dia s\u00f3 vai levar \u00e0 frustra\u00e7\u00e3o. O ideal \u00e9 come\u00e7ar com uma pequena dist\u00e2ncia, a uma velocidade que o seu corpo suporte e ir aumentando gradualmente, no m\u00e1ximo em 10% por semana.<\/p>\n[\/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1\/1″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

Mantenha a consist\u00eancia<\/strong><\/h2>\n

Sair para caminhar ou correr dia a cada quatro ou cinco dias n\u00e3o vai ajud\u00e1-lo a progredir. A caminhada e a corrida s\u00e3o desportos que se aprimoram com a pr\u00e1tica regular. E se um dia n\u00e3o correr como expect\u00e1vel, n\u00e3o h\u00e1 problema \u2013 h\u00e1 sempre dias melhores e dias piores.
\nN\u00e3o desespere![\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2\/3″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

Alongamento e aquecimento<\/strong><\/h2>\n

De volta \u00e0s les\u00f5es: \u00e9 recomendado um aquecimento pr\u00e9vio de todos os m\u00fasculos, bem como o alongamento no final do exerc\u00edcio. Pode parecer algo sem import\u00e2ncia, mas \u00e9 crucial para evitar les\u00f5es.
\nSe n\u00e3o sabe como faz\u00ea-lo, existem muitos tutoriais no Youtube, bem como v\u00e1rias APPs de desporto que pode consultar. Trata-se, essencialmente, de aquecer as articula\u00e7\u00f5es que v\u00e3o trabalhar durante a caminhada ou corrida e de alongar os tend\u00f5es e os m\u00fasculos depois.[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1\/3″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”17257″ alignment=”” animation=”Fade In” hover_animation=”none” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1\/1″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

Ou\u00e7a o seu corpo<\/strong><\/h2>\n

Se sentir desconforto numa articula\u00e7\u00e3o ou num m\u00fasculo, pare – n\u00e3o vale a pena arriscar uma les\u00e3o. Ou\u00e7a o seu corpo de forma consciente e preste aten\u00e7\u00e3o aos sinais que este lhe d\u00e1, tanto a n\u00edvel da respira\u00e7\u00e3o como da sensa\u00e7\u00e3o nos m\u00fasculos e nas articula\u00e7\u00f5es.
\nSe, mesmo seguindo todas estas dicas, tiver o azar de cair e lesionar-se, se se sentir mal ou caso sofra algum acidente durante a sua caminhada ou corrida, poder\u00e1 usar o bot\u00e3o SOS<\/a> do nosso Servi\u00e7o Guardian. Ao clicar no bot\u00e3o SOS, na Securitas Direct receberemos o sinal de emerg\u00eancia junto com a sua localiza\u00e7\u00e3o exata e a sua identifica\u00e7\u00e3o para o assistir e ajudar imediatamente.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1\/1″ tablet_width_inherit=”default” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

Leve consigo apenas o essencial<\/strong><\/h2>\n

Sair para caminhar ou correr carregado com \u00e1gua, telem\u00f3vel, chaves numa mochila ou nos bolsos pode ser um inc\u00f3modo durante o exerc\u00edcio. O ideal \u00e9 levar consigo o m\u00ednimo de coisas poss\u00edvel. Com a Fechadura Inteligente<\/a> da Securitas Direct, pode abdicar das chaves, pois permite abrir e fechar a porta de casa atrav\u00e9s da app My Verisure<\/a>, e at\u00e9 do telem\u00f3vel j\u00e1 que tamb\u00e9m \u00e9 poss\u00edvel destrancar a sua porta marcando o seu PIN pessoal no painel exterior. N\u00e3o aconselhamos abdicar da garrafa de \u00e1gua, j\u00e1 que manter-se hidratado \u00e9 fundamental.<\/p>\n

Com estes cuidados, caminhar e correr podem ser pr\u00e1ticas seguras e altamente ben\u00e9ficas para a sa\u00fade.
\nDesfrute![\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” equal_height=”yes” content_placement=”middle” column_margin=”default” bg_color=”#ff0033″ scene_position=”center” text_color=”light” text_align=”left” top_padding=”2%” bottom_padding=”2%” overlay_strength=”0.95″ shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-4-percent” column_padding_position=”left-right” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1\/2″ tablet_width_inherit=”default” tablet_text_alignment=”center” phone_text_alignment=”center” overlay_strength=”0.3″ column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_custom_heading text=”Calcule online* o seu alarme
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