Corpo precisa estar preparado antes do embarque e cuidado durante a viagem para que a jornada seja segura e divertida
O tempo máximo ao volante indicado em uma viagem longa varia conforme o motorista. Mas um dos sinais mais importantes para saber a hora de parar é, claro, o cansaço. Especialistas recomendam uma pausa a cada duas ou três horas. Dirigir sem interrupções aumenta tensões corporais, pode gerar dores lombares e diminuir o nível de concentração.
De acordo com Wagner Favale, sócio da Favale Fisico e Saúde, educador físico com pós-graduação em Biomecânica do Movimento e Fisiologia do Exercício, “o ato de ficar sentado por muito tempo cria tensões no corpo e, por isso, de tempos em tempos é necessário realizar paradas para se movimentar”. De acordo com Favale, “caminhar, fazer exercícios de estabilidade, de alongamentos e mobilidade no quadril, tronco, ombros e cervical é importante pois são as regiões que mais costumam ficar tensas”. O educador físico diz ainda que alongamentos leves e de curta duração, usando principalmente a respiração lenta, ajudam a aliviar essas tensões.
Nas paradas curtas, se espreguiçar e fazer leves agachamentos aumenta a circulação sanguínea de músculos e do sistema nervoso, auxiliando no relaxamento do estresse e melhorando a concentração. “Caso apresente dor, acessórios como bolinhas densas para apertar são opções para soltar as tensões”, recomenda Carlos Alberto Franchin Neto, clínico e cardiologista do Hospital Sírio Libanês e da Clínica Derma Cuore. A dica serve tanto para passageiros como para o motorista.
Além das doenças habituais que podem acometer qualquer ser humano, um longo trajeto de estrada e imobilização pode favorecer aparecimento de problemas ortopédicos, em especial contraturas musculares. “Além da preparação física adequada é recomendado foco na postura. Merece uma atenção especial o risco de trombose venosa profunda pela imobilização prolongada”, diz Neto. Por isso, o médico sugere além da mobilização ativa dos membros inferiores frequentes, o uso de meias elásticas. Ele recomenda também a ingestão continua de água e isotônicos para evitar desidratação e distúrbios eletrolíticos.
Para aproveitar melhor a viagem, com o corpo e mente menos estressados é conveniente fazer um condicionamento físico antes de embarcar. Treinamento de força é um pilar importante para melhorar a resistência do corpo e ficar muito tempo na mesma posição. O treino de resistência cardiovascular, como esteira ou bicicleta, por exemplo, feito de forma frequente, também é importante para diminuir níveis de gordura e melhorar aspectos fisiológicos. Exercícios de mobilidade geral são fundamentais para prevenir dores musculares durante a viagem.
Quem se encorajar a encarar uma viagem como esta deve, por precaução, carregar uma espécie de farmácia com medicamentos básicos. “Aconselho incluir anti-inflamatórios, analgésicos, antitérmicos e antibióticos de uso previamente orientado. Pomadas para queimaduras e dermatites, repelentes e protetor solar devem estar nas malas, além, é claro, das medicações de uso crônico”, diz Neto.
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