{"id":34510,"date":"2026-04-27T08:00:11","date_gmt":"2026-04-27T06:00:11","guid":{"rendered":"https:\/\/astrea-apotheke.ch\/?p=34510"},"modified":"2026-04-09T08:10:29","modified_gmt":"2026-04-09T06:10:29","slug":"rester-actif-renforcer-sante","status":"publish","type":"post","link":"https:\/\/astrea-apotheke.ch\/fr\/rester-actif-renforcer-sante\/","title":{"rendered":"Rester actif \u2013 renforcer ses muscles et sa sant\u00e9"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1302px;margin-left: calc(-5% \/ 2 );margin-right: calc(-5% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:2.375%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:2.375%;--awb-width-medium:100%;--awb-spacing-right-medium:2.375%;--awb-spacing-left-medium:2.375%;--awb-width-small:100%;--awb-spacing-right-small:2.375%;--awb-spacing-left-small:2.375%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p>D\u00e9j\u00e0 le po\u00e8te romain Juv\u00e9nal (1er et 2e si\u00e8cle) plaidait pour qu\u2019un esprit sain dans un corps sain soit un objectif \u00e0 atteindre.<\/p>\n<p><span style=\"letter-spacing: 0.24px; background-color: rgba(0, 0, 0, 0);\">Chaque jour, les prot\u00e9ines musculaires sont d\u00e9grad\u00e9es et reconstruites en quantit\u00e9 \u00e9gale \u2013 il s\u2019agit d\u2019un processus tout \u00e0 fait normal dans votre corps. Le sport et une alimentation riche en prot\u00e9ines peuvent stimuler le d\u00e9veloppement musculaire. En revanche, il est naturel que les personnes commencent \u00e0 perdre de la masse musculaire \u00e0 partir de 50 ans. Il est donc conseill\u00e9 de ralentir ce processus par un entra\u00eenement musculaire cibl\u00e9.<\/span><\/p>\n<h4>Un programme de fitness sain<\/h4>\n<p>L\u2019Organisation mondiale de la Sant\u00e9 (OMS) recommande aux adultes de pratiquer un entra\u00eenement de force mod\u00e9r\u00e9 ou intense au moins deux jours par semaine afin de solliciter tous les grands groupes musculaires. Des variantes tr\u00e8s simples sont les pompes, les flexions des genoux et les exercices abdominaux. Pour un syst\u00e8me cardiovasculaire sain, il est en outre bon de pratiquer au moins 150 minutes d\u2019activit\u00e9 d\u2019endurance mod\u00e9r\u00e9e par semaine. On peut citer ici la marche rapide, le pilates et le jardinage. Vous pouvez \u00e9galement opter pour une activit\u00e9 physique intense d\u2019au moins 75 minutes par semaine. Cela inclut le jogging, la natation et le tennis. Il est aussi int\u00e9ressant de noter les diff\u00e9rents besoins \u00e9nerg\u00e9tiques selon le degr\u00e9 d\u2019effort. Par heure, on d\u00e9pense environ 260 kcal pour la marche rapide et environ 665 kcal pour le jogging (9 km\/heure).<\/p>\n<p>Par ailleurs, la coordination et l\u2019\u00e9quilibre ne doivent pas \u00eatre n\u00e9glig\u00e9s \u2013 c\u2019est important surtout pour les personnes de plus de 65 ans en guise de prophylaxie contre les chutes.<\/p>\n<h4>Le tronc est la cl\u00e9<\/h4>\n<p>L\u2019entra\u00eenement du gainage est un excellent exercice pour renforcer de mani\u00e8re cibl\u00e9e la musculature du tronc au niveau de l\u2019abdomen, du bas du dos, du bassin et des hanches. Cela favorise la stabilit\u00e9, la coordination et la posture. De m\u00eame, cela peut aider \u00e0 stabiliser la colonne vert\u00e9brale, ce qui peut pr\u00e9venir les maux de dos. Il s\u2019agit d\u2019un entra\u00eenement complet et fonctionnel qui comprend la planche, l\u2019\u00e9quilibre sur une jambe, le \u00abSuperman\u00bb et l\u2019appui lat\u00e9ral. Si vous ne souhaitez pas aller au centre de fitness, vous pouvez facilement le faire \u00e0 la maison. Les plus avanc\u00e9s peuvent \u00e9galement int\u00e9grer des bandes \u00e9lastiques et des poids dans leur routine. Surtout au d\u00e9but, quelques vid\u00e9os peuvent vous aider \u00e0 ex\u00e9cuter les exercices correctement.<\/p>\n<h4>Focus sur les prot\u00e9ines<\/h4>\n<p>Outre le sport r\u00e9gulier, une alimentation riche en prot\u00e9ines joue un r\u00f4le dans le d\u00e9veloppement musculaire. L\u2019Office f\u00e9d\u00e9ral de la s\u00e9curit\u00e9 alimentaire recommande aux adultes en bonne sant\u00e9 de moins de 65 ans de consommer chaque jour 0,8 g de prot\u00e9ines par kg de poids corporel. Pour une personne de 70 kg, cela repr\u00e9senterait environ 56 g de prot\u00e9ines. En comparaison, les valeurs indicatives journali\u00e8res moyennes pour les sportifs sont un peu plus \u00e9lev\u00e9es, allant de 1,2 \u00e0 2,0 g de prot\u00e9ines par kg de poids corporel.<\/p>\n<h4>Le lait: l\u2019astuce secr\u00e8te<\/h4>\n<p>Apr\u00e8s l\u2019entra\u00eenement, plusieurs aspects sont importants d\u2019un point de vue nutritionnel. Cela comprend la r\u00e9g\u00e9n\u00e9ration musculaire, un apport hydrique suffisant et un \u00e9quilibre du bilan \u00e9nerg\u00e9tique. Une revue parue dans le European Journal of Sport Science a conclu que le lait est au moins aussi efficace que la plupart des boissons de r\u00e9cup\u00e9ration du commerce. Il est presque isotonique et contient un m\u00e9lange \u00e9quilibr\u00e9 de prot\u00e9ines, de glucides, d\u2019eau et de micronutriments. Un autre avantage est qu\u2019il est peu co\u00fbteux.<\/p>\n<h4>Des muscles d\u00e9tendus<\/h4>\n<p>Les tensions musculaires li\u00e9es au sport peuvent \u00eatre provoqu\u00e9es par une surcharge ou une mauvaise posture. Un massage peut stimuler la circulation sanguine et d\u00e9tendre les muscles. En soutien, une cr\u00e8me l\u00e9g\u00e8rement chauffante aux huiles essentielles peut aider. Des douches \u00e9cossaises (alternance chaud-froid) peuvent \u00e9galement soulager les courbatures. Dans les anciens manuels scolaires, il est encore \u00e9crit que l\u2019acidification du muscle cause les courbatures. Mais des examens r\u00e9cents au microscope \u00e9lectronique ont montr\u00e9 que de petits microtraumatismes en sont responsables.<\/p>\n<p>Un niveau sain d\u2019activit\u00e9 physique soutient dans tous les cas la sant\u00e9 et la mobilit\u00e9.<\/p>\n<p>Monika Lenzer s\u2019est tourn\u00e9e vers la pharmacie apr\u00e8s ses \u00e9tudes de pharmacie. L\u2019homologation des m\u00e9dicaments et l\u2019assurance qualit\u00e9 n\u2019ont pas de secrets pour elle. De plus, elle r\u00e9dige volontiers des textes sur les plantes m\u00e9dicinales, l\u2019alimentation et le jardinage.<\/p>\n<h4><span style=\"letter-spacing: 0.24px; background-color: rgba(0, 0, 0, 0);\">Conseils de la pharmacie<\/span><\/h4>\n<p>Une activit\u00e9 physique r\u00e9guli\u00e8re renforce les muscles et la sant\u00e9. Votre pharmacie peut vous accompagner de mani\u00e8re cibl\u00e9e:<\/p>\n<p>\u2022 Compl\u00e9ments alimentaires \u00e0 base de prot\u00e9ines, de magn\u00e9sium ou de vitamine D pour soutenir la croissance et la fonction musculaire.<\/p>\n<p>\u2022 Pr\u00e9parations d\u2019\u00e9lectrolytes pour aider \u00e0 \u00e9quilibrer les r\u00e9serves d\u2019eau et de min\u00e9raux.<\/p>\n<p>\u2022 Cr\u00e8mes ou gels chauffants pour favoriser la circulation sanguine et d\u00e9nouer les tensions musculaires.<\/p>\n<p>\u2022 Produits rafra\u00eechissants pour soulager les courbatures et les douleurs li\u00e9es \u00e0 l\u2019effort.<\/p>\n<p>\u2022 Bandages et supports pour m\u00e9nager les articulations et pr\u00e9venir les blessures.<\/p>\n<p>L\u2019\u00e9quipe de votre pharmacie vous conseille individuellement sur les produits adapt\u00e9s et leur application correcte.<\/p>\n<\/div><div class=\"fusion-text fusion-text-2\"><p style=\"font-size: 16px;\" data-fusion-font=\"true\"><b>Plus d\u2019infos sur ce sujet: <\/b><\/p>\n<p style=\"font-size: 16px;\" data-fusion-font=\"true\">Swiss Sports Nutrition Society<\/p>\n<p style=\"font-size: 16px;\" data-fusion-font=\"true\"><span style=\"letter-spacing: 0.24px;\"><a href=\"https:\/\/www.ssns.ch\/?lang=fr\" target=\"_blank\" rel=\"noopener noreferrer\">www.ssns.ch<\/a><\/span><\/p>\n<p><span style=\"letter-spacing: 0.24px; background-color: rgba(0, 0, 0, 0);\">R\u00e9seau Sant\u00e9 et Activit\u00e9 Physique Suisse<\/span><\/p>\n<p><a href=\"https:\/\/www.hepa.admin.ch\/fr\" target=\"_blank\" rel=\"noopener noreferrer\">www.hepa.admin.ch<\/a><\/p>\n<p style=\"font-size: 12px;\" data-fusion-font=\"true\">Photo: \u00a9Tommaso Lizzul\/AdobeStock<\/p>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":4,"featured_media":34508,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[767],"tags":[893,360,1609],"class_list":["post-34510","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-exercice-physique","tag-mouvement-fr","tag-alimentation","tag-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rester actif \u2013 renforcer ses muscles et sa sant\u00e9 - Astrea Aptheke<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez comment l&#039;entra\u00eenement, l&#039;alimentation et la r\u00e9cup\u00e9ration s&#039;articulent de mani\u00e8re optimale. 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