{"id":19988,"date":"2026-09-29T02:11:16","date_gmt":"2026-09-29T00:11:16","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/une-minute-debout-sur-une-jambe-est-aussi-efficace-que-53-minutes-de-marche\/"},"modified":"2026-09-29T02:11:16","modified_gmt":"2026-09-29T00:11:16","slug":"une-minute-debout-sur-une-jambe-est-aussi-efficace-que-53-minutes-de-marche","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/une-minute-debout-sur-une-jambe-est-aussi-efficace-que-53-minutes-de-marche\/","title":{"rendered":"Une minute debout sur une jambe est aussi efficace que 53 minutes de marche"},"content":{"rendered":"<p><!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><\/p>\n<div data-hk=\"0000a124212000a23100\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Se tenir debout sur une jambe pendant une minute chaque jour maintient vos os en bonne sant\u00e9. C\u2019est ce que pr\u00e9conise Junichi Nakayama. Il est chirurgien orthop\u00e9diste et directeur de la clinique Nakayama \u00e0 Akashi, dans le sud du Japon.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23110\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Dans un article invit\u00e9 sur le portail d&rsquo;information japonais \u00ab Toyo Keizai \u00bb, le m\u00e9decin explique : Une minute debout sur une jambe est aussi efficace pour la sant\u00e9 des os que 53 minutes de marche. Avec sa recommandation, il se r\u00e9f\u00e8re \u00e0 une \u00e9tude japonaise sur la \u00ab th\u00e9rapie dynamique des flamants roses \u00bb.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2312004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-mobile-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a23130\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Se tenir sur une jambe renforce les os<\/h2>\n<p>En se tenant debout sur une jambe, nous contractons nos muscles pour stabiliser le corps. Selon l\u2019\u00e9tude, 2,75 fois votre poids corporel agit sur la t\u00eate f\u00e9morale. Selon Nakayama, cela a trois effets positifs :<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23140\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li><strong>Renforcer les os\u00a0:<\/strong> La pression exerc\u00e9e sur une jambe stimule les os, ce qui maintient ou am\u00e9liore la densit\u00e9 osseuse.<\/li>\n<li><strong>Renforcer les muscles\u00a0:<\/strong> Les muscles des fesses et du torse sont renforc\u00e9s.<\/li>\n<li><strong>Pr\u00e9venir les chutes :<\/strong> L&rsquo;exercice am\u00e9liore l&rsquo;\u00e9quilibre. Un corps plus stable peut aider \u00e0 pr\u00e9venir les chutes \u00e0 l\u2019avenir.<\/li>\n<\/ul>\n<p>Important : Nakayama recommande de se tenir sur une jambe pour renforcer les os. En termes de calories br\u00fbl\u00e9es, d\u2019exercice cardiovasculaire et d\u2019endurance, une minute de position debout sur une jambe ne peut pas remplacer 53 minutes d\u2019exercice.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2315004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-out\">\n<div id=\"ad-slot-mobile-out-1\" data-orientation=\"out\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"mobile\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a23160\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>La masse musculaire diminue avec l&rsquo;\u00e2ge<\/h2>\n<p>\u00ab\u00a0On dit que notre masse musculaire diminue d&rsquo;environ deux pour cent chaque ann\u00e9e si nous ne faisons pas d&rsquo;exercices sp\u00e9cifiques\u00a0\u00bb, explique Nakayama. Cela s&rsquo;applique g\u00e9n\u00e9ralement aux personnes \u00e2g\u00e9es de 50 ans et plus. Si les muscles du bas du corps s\u2019affaiblissent, la marche devient instable et monter les escaliers devient plus difficile. \u00ab\u00a0Cela conduit \u00e0 une activit\u00e9 r\u00e9duite, ce qui entra\u00eene une perte musculaire suppl\u00e9mentaire et d\u00e9clenche un cercle vicieux.\u00a0\u00bb<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2317004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-3\" data-orientation=\"hor\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"mobile\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a23180\" class=\"Ad-Carousel mb-xl row \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\">\n<div data-hk=\"0000a124212000a231810\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231811004\" data-qa-ad-slot=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\" class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver \" role=\"region\" aria-label=\"Anzeige 1\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\">\n<div id=\"ad-slot-desktop-ver-1\" data-orientation=\"ver\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a231812\" class=\"col-lg-4\">\n<aside data-hk=\"0000a124212000a231813004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-ver-2\" data-orientation=\"ver\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<div data-hk=\"0000a124212000a231814\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231815004\" data-qa-ad-slot=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\" class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver \" role=\"region\" aria-label=\"Anzeige 3\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\">\n<div id=\"ad-slot-desktop-ver-3\" data-orientation=\"ver\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a23190\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Commencer par des exercices quotidiens sur une jambe debout a encore du sens quand on vieillit : \u00ab Il n\u2019y a aucune raison d\u2019abandonner et de penser : je vieillis, je ne peux plus rien faire de toute fa\u00e7on. \u00bb<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a100\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Afin de r\u00e9aliser l&rsquo;exercice en toute s\u00e9curit\u00e9, le m\u00e9decin recommande :<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a110\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li>Effectuez l&rsquo;exercice pr\u00e8s d&rsquo;un mur, d&rsquo;une table ou d&rsquo;une chaise solide afin de pouvoir vous accrocher facilement si vous commencez \u00e0 vous balancer.<\/li>\n<li>Demandez \u00e0 quelqu&rsquo;un d&rsquo;autre de vous aider si vous avez du mal \u00e0 garder votre \u00e9quilibre.<\/li>\n<li>Pour l\u2019exercice, choisissez un emplacement sans obstacles dangereux \u00e0 proximit\u00e9.<\/li>\n<\/ul>\n<h2>Plus s\u00fbr que les squats<\/h2>\n<p>\u00ab\u00a0Pour renforcer les os et pr\u00e9venir les chutes, se tenir debout sur une jambe est bien plus efficace que d&rsquo;autres exercices\u00a0\u00bb, \u00e9crit Nakayama dans son article invit\u00e9, comparant entre autres la position debout sur une jambe aux squats. En comparaison, le support unijambiste est nettement plus s\u00fbr pour de nombreuses personnes.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a12004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-4\" data-orientation=\"hor\" data-index=\"4\" data-slot=\"ad-slot\" data-device=\"mobile\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/ratgeber\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a130\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>\u00ab\u00a0Les squats, lorsqu&rsquo;ils sont ex\u00e9cut\u00e9s correctement, sont un moyen efficace de renforcer les muscles du bas du corps. Cependant, lorsqu&rsquo;ils sont mal ex\u00e9cut\u00e9s, ils peuvent exercer une pression excessive sur les articulations du genou et le bas du dos, aggravant potentiellement la douleur\u00a0\u00bb, pr\u00e9vient l&rsquo;orthop\u00e9diste japonais.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a140\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>\u00ab\u00a0En revanche, se tenir debout sur une jambe est un mouvement simple dans lequel il suffit de d\u00e9placer le poids de son corps verticalement sur la jambe. Il y a moins de balancement et de torsion des articulations d&rsquo;un c\u00f4t\u00e9 \u00e0 l&rsquo;autre, de sorte que m\u00eame les personnes souffrant de douleurs au genou peuvent renforcer leurs os en toute s\u00e9curit\u00e9.\u00a0\u00bb<\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Se tenir debout sur une jambe pendant une minute chaque jour maintient vos os en<\/p>\n","protected":false},"author":1,"featured_media":19989,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[205,9662,206,223,10971,1186,4155,3331,112,47],"class_list":["post-19988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-aussi","tag-debout","tag-efficace","tag-est","tag-jambe","tag-marche","tag-minute","tag-minutes","tag-sur","tag-une","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - 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