[{"data":1,"prerenderedAt":161},["ShallowReactive",2],{"footer-en":3,"ctaBlock-en":9,"article-were-getting-older-thank-goodness-en":18},{"globalSet":4},{"address":5,"openingHours":7},{"html":6},"\u003Cp>PARAT – Move Healthily\u003Cbr \u002F>Feldbergstrasse 47\u003Cbr \u002F>4057 Basel\u003C\u002Fp>\u003Cp>\u003Ca href=\"mailto:info@parat-studio.ch\">info@parat-studio.ch\u003C\u002Fa>\u003Cbr \u002F>+41 61 220 02 91\u003C\u002Fp>\u003Cp>Follow us on \u003Ca href=\"https:\u002F\u002Fwww.instagram.com\u002Fparat.studio\">Instagram\u003C\u002Fa>\u003C\u002Fp>",{"html":8},"\u003Cp>\u003Cstrong>Our Opening Hours\u003C\u002Fstrong>\u003Cbr \u002F>Monday – Friday\u003Cbr \u002F>7:00 – 21:00\u003C\u002Fp>",{"globalSet":10},{"heading":11,"body":12,"ctaLink":14},"Book an appointment online",{"html":13},"\u003Cp>We are available \u003Cstrong>Monday to Friday\u003C\u002Fstrong> from \u003Cstrong>7:00 – 21:00\u003C\u002Fstrong>.\u003C\u002Fp>\u003Cp>Tip: Book in advance for off-peak times.\u003C\u002Fp>",{"label":15,"value":16,"target":17},"Book online","https:\u002F\u002Fonlinecalendar.medidoc.ch\u002FBookAppointment?cgid=3uV_gZ_zJU.T7ssPGeMbdA",null,{"article":19,"allArticles":105},{"id":20,"title":21,"slug":22,"articleCategories":23,"articleBlocks":28,"relatedFaqs":55,"relatedServices":80},"1806","We're getting older—thank goodness!","were-getting-older-thank-goodness",[24],{"id":25,"title":26,"slug":27},"1807","Lifestyle","lifestyle",[29,42,47,51],{"__typename":30,"image":31},"imageBlock_Entry",[32],{"id":33,"url":34,"width":35,"height":36,"title":37,"alt":38,"kind":39,"mimeType":40,"ogImage":41},"1350","https:\u002F\u002Fcms.parat-studio.ch\u002Fuploads\u002F050425_PARAT_STUDIO_PHYSIO_Marco_Rosasco_Photography_1619_edit_web.jpg",2000,1334,"Beratungsgespräch","Wir fassen unsere Befunde Zusammen und erstlellen gemeinsam einen Therapieplan","image","image\u002Fjpeg","https:\u002F\u002Fcms.parat-studio.ch\u002Fuploads\u002F_opengraph\u002F050425_PARAT_STUDIO_PHYSIO_Marco_Rosasco_Photography_1619_edit_web.jpg",{"__typename":43,"heading":44,"body":45},"textBlock_Entry","Getting older is a part of life",{"html":46},"\u003Cp>Aging is a natural process that involves various changes in the body. As early as one’s 30s and 40s, strength, flexibility, and stamina gradually decline, while recovery may take a little longer. Many people first notice this in their daily lives—for example, when climbing stairs, carrying groceries, or after unusual physical exertion. These changes are normal and affect everyone. However, their severity depends largely on one’s lifestyle.\u003C\u002Fp>",{"__typename":43,"heading":48,"body":49},"Exercise Makes All the Difference",{"html":50},"\u003Cp>The good news: Regular exercise can have a positive impact on many of these changes. As we age, our muscles, joints, and bones gradually lose their strength and function. Muscle strength declines, recovery often takes longer, and joints can become more susceptible to wear and tear. However, regular physical activity can slow down many of these processes. Even regular walks, everyday movement, and targeted strength and endurance training can help maintain quality of life, mobility, and independence well into old age.\u003C\u002Fp>",{"__typename":43,"heading":52,"body":53},"How to Age Healthily",{"html":54},"\u003Cp>The most important measure for healthy aging is therefore physical activity. The recommendation is 150 to 300 minutes of moderate-intensity endurance activity or 75 to 150 minutes of vigorous-intensity exercise per week, as well as at least two strength training sessions. The combination of strength and endurance training has been shown to slow or prevent muscle loss, loss of strength, and limitations in mobility. For people aged 65 and older, the World Health Organization (WHO) additionally recommends at least three sessions per week of proprioception and balance training—or a multi-component workout focusing on balance and strength—to reduce the risk of falls and maintain mobility and independence.\u003C\u002Fp>\u003Cp>Aging cannot be prevented, but its effects on the body can be positively influenced. Those who remain physically active on a regular basis, ensure adequate recovery, and challenge their bodies create the best conditions for health, quality of life, and independence in old age.\u003C\u002Fp>",[56],{"id":57,"title":58,"qaItems":59},"1813","Fragen zum Älter werden",[60,65,70,75],{"id":61,"question":62,"body":63},"1815","Literaturverzeichnis",{"html":64},"\u003Cul>\u003Cli>\u003Cp>Belavý, D. L., Quittner, M. J., Ridgers, N., Ling, Y., Connell, D., & Rantalainen, T. (2017). Running exercise strengthens the intervertebral disc. Scientific Reports, 7, 45975. https:\u002F\u002Fdoi.org\u002F10.1038\u002Fsrep45975\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>Distefano, G., & Goodpaster, B. H. (2017). Effects of exercise and aging on skeletal muscle. Cold Spring Harbor Perspectives in Medicine. https:\u002F\u002Fdoi.org\u002F10.1101\u002Fcshperspect.a029785\u003C\u002Fli>\u003Cli> \u003C\u002Fli>\u003Cli>\u003Cp>Frontera, W. R. (2017). Physiologic changes of the musculoskeletal system with aging: A brief review. Physical Medicine and Rehabilitation Clinics of North America, 28(4), 705-711. https:\u002F\u002Fdoi.org\u002F10.1016\u002Fj.pmr.2017.06.004 \u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>\u003Cp>Frans van den Berg, 5. Auflage (2022). Angewandte Physiologie, das Bindegewebe des Bewegungsapparates verstehen und beeinflussen. DOI 10.1055\u002Fb000000752\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003C\u002Fli>\u003Cli>World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. World Health Organization. \u003Ca href=\"https:\u002F\u002Fwww.who.int\u002Fpublications\u002Fi\u002Fitem\u002F9789240015128\">https:\u002F\u002Fwww.who.int\u002Fpublications\u002Fi\u002Fitem\u002F9789240015128\u003C\u002Fa> \u003Ca href=\"https:\u002F\u002Fwww.who.int\u002Fpublications\u002Fi\u002Fitem\u002F9789240015128\">[who.int]\u003C\u002Fa>\u003C\u002Fli>\u003C\u002Ful>",{"id":66,"question":67,"body":68},"1814","Ab wann beginnt der Muskelabbau?",{"html":69},"\u003Cp>Der natürliche Verlust von Muskelmasse beginnt bereits ab etwa dem 30. Lebensjahr und nimmt mit zunehmendem Alter zu. Zwischen dem 25. und 50. Lebensjahr gehen durchschnittlich etwa 4 % Muskelmasse pro Jahrzehnt verloren, zwischen dem 50. und 80. Lebensjahr sogar etwa 10 % pro Jahrzehnt. Die verlorene Muskelmasse wird häufig durch Fettgewebe ersetzt.\u003C\u002Fp>",{"id":71,"question":72,"body":73},"1816","Ist Bewegung bei Gelenkbeschwerden sinnvoll?",{"html":74},"\u003Cp>Ja! Gelenkknorpel wird durch regelmäßige Be- und Entlastung versorgt. Angepasste Bewegung und Training können daher helfen, die Gelenkgesundheit zu unterstützen\u003C\u002Fp>",{"id":76,"question":77,"body":78},"1817","Welches Training ist im Alter besonders wichtig?",{"html":79},"\u003Cp>Eine Kombination aus Kraft- und Ausdauertraining gilt als besonders effektiv, um Muskelkraft, Mobilität und Knochengesundheit zu erhalten. Da die meisten Menschen mehr als 150min pro Woche spazieren, empfehlen wir vor allem das KRafttraining zu ergänzen.\u003C\u002Fp>",[81,93],{"id":82,"slug":83,"title":84,"summary":85,"image":87},"188","physiotherapie","Physiotherapy",{"html":86},"\u003Cp>Thanks to precise diagnostics and effective therapy, you will get your pain under control and regain function.\u003C\u002Fp>",[88],{"id":89,"url":90,"width":35,"height":36,"title":91,"alt":92,"kind":39,"mimeType":40},"1205","https:\u002F\u002Fcms.parat-studio.ch\u002Fuploads\u002F050425_PARAT_STUDIO_PHYSIO_Marco_Rosasco_Photography_1337_edit_web_2026-03-11-102444_oqpz.jpg","050425 PARAT STUDIO PHYSIO Marco Rosasco Photography 1337 edit web","Um das klinische Muster zu erkennen und die Therapie zu planen messen wir vorher alles genau",{"id":94,"slug":95,"title":96,"summary":97,"image":99},"462","personal-training","Personal Training",{"html":98},"\u003Cp>Through targeted assessments, we provide clarity on strength, stability, and mobility, enhance training safety, and enable measurable training progress.\u003C\u002Fp>",[100],{"id":101,"url":102,"width":35,"height":36,"title":103,"alt":104,"kind":39,"mimeType":40},"1384","https:\u002F\u002Fcms.parat-studio.ch\u002Fuploads\u002F050425_PARAT_STUDIO_TRAININGS_Marco_Rosasco_Photography_3620_edit_web.jpg","050425 PARAT STUDIO TRAININGS Marco Rosasco Photography 3620 edit web","Personal Training hilft Ihnen Fitness-, und Gesundheitsziele schneller und effektiver zu erreichen. Starke Arme helfen Nacken und Schulterschmerzen vorzubeugen.",[106,119,143],{"id":20,"title":21,"slug":22,"articleCategories":107,"articleBlocks":109},[108],{"id":25,"title":26,"slug":27},[110,113,115,117],{"__typename":30,"image":111},[112],{"id":33,"url":34,"width":35,"height":36,"title":37,"alt":38,"kind":39,"mimeType":40},{"__typename":43,"body":114},{"html":46},{"__typename":43,"body":116},{"html":50},{"__typename":43,"body":118},{"html":54},{"id":120,"title":121,"slug":122,"articleCategories":123,"articleBlocks":126},"1668","Understanding and Treating Rotator Cuff–Related Shoulder Pain (RCRSP)","rotatorenmanschetten-schmerzen-rcrsp-verstehen-und-behandeln",[124],{"id":125,"title":84,"slug":83},"258",[127,134,137,140],{"__typename":30,"image":128},[129],{"id":130,"url":131,"width":35,"height":36,"title":132,"alt":133,"kind":39,"mimeType":40},"194","https:\u002F\u002Fcms.parat-studio.ch\u002Fuploads\u002F050425_PARAT_STUDIO_PHYSIO_Marco_Rosasco_Photography_1337_edit_web.jpg","Parat 5","",{"__typename":43,"body":135},{"html":136},"\u003Cp>RCRSP (Rotator Cuff–Related Shoulder Pain) describes shoulder pain that usually comes from the rotator cuff. Typical symptoms include pain and a feeling of weakness when lifting the arm or during external rotation, even though overall shoulder mobility often remains good. Imaging tests such as MRI or ultrasound are rarely enough to make the diagnosis on their own, because tendon changes are also common in people without symptoms. For this reason, a detailed medical history, a clinical examination, and the exclusion of other possible causes are essential. These may include involvement of the cervical spine, shoulder instability, or frozen shoulder.\u003C\u002Fp>",{"__typename":43,"body":138},{"html":139},"\u003Cp>Shoulder pain is often caused by temporary overload, rather than by a “damaged” structure. Tissues and the nervous system can become temporarily more sensitive—for example after unusual physical load, during periods of stress, or with insufficient sleep. A higher body fat level can also influence how sensitive the body is to pain. Pain can sometimes lead to uncertainty and protective behavior. This is known as „fear avoidance“ or „kinesiophobia“, where people move the shoulder less because they worry about causing harm. Reduced movement can actually increase or prolong symptoms. It is important to understand that pain rarely means damage. In most cases, the shoulder benefits from gradually returning to normal movement and activity.\u003C\u002Fp>",{"__typename":43,"body":141},{"html":142},"\u003Col>\u003Cli>\u003Cstrong>Education & goals\u003C\u002Fstrong>\u003Cbr \u002F>We explain clearly what your symptoms mean and define realistic, personal treatment goals together with you.\u003C\u002Fli>\u003Cli>\u003Cstrong>Exercise therapy\u003C\u002Fstrong>\u003Cbr \u002F>Research shows that structured exercise programs often achieve results similar to surgery, but with far lower risk. Exercises are individually tailored. Mild pain during training is acceptable as long as it settles quickly afterwards.\u003C\u002Fli>\u003Cli>\u003Cstrong>Lifestyle\u003C\u002Fstrong>\u003Cbr \u002F>Factors such as sleep, stress, physical activity, and nutrition influence healing and pain processing. We consider them as part of the treatment.\u003C\u002Fli>\u003Cli>\u003Cstrong>Manual therapy\u003C\u002Fstrong>\u003Cbr \u002F>Manual techniques can provide short-term pain relief, but long-term improvement mainly comes from active exercise and regular movement.\u003C\u002Fli>\u003C\u002Fol>",{"id":144,"title":145,"slug":146,"articleCategories":147,"articleBlocks":150},"1591","Recovery","regeneration",[148],{"id":149,"title":96,"slug":95},"260",[151,158],{"__typename":30,"image":152},[153],{"id":154,"url":155,"width":35,"height":36,"title":156,"alt":157,"kind":39,"mimeType":40},"1369","https:\u002F\u002Fcms.parat-studio.ch\u002Fuploads\u002F050425_PARAT_STUDIO_TRAININGS_Marco_Rosasco_Photography_2215_edit_web.jpg","050425 PARAT STUDIO TRAININGS Marco Rosasco Photography 2215 edit web","Wir unterstützen dich beim Dehnen, damit du lange genug in der richtigen Position verharrst",{"__typename":43,"body":159},{"html":160},"\u003Cp>Recovery describes the time our body needs to recover from physical strain and stress. Whether you work out, sit for long periods, face high mental demands, or enjoy recreational activities: our bodies need structured breaks to remain healthy, resilient, and capable of performing well.\u003C\u002Fp>\u003Cp>After physical exertion, the body usually needs 24 to 48 hours to recover fully. Pauses that are too short can lead to fatigue, muscle tension, or decreased performance. Pauses that are too long, on the other hand, may cause positive training adaptations—such as gains in strength or endurance—to diminish. In strength training, a trained muscle group should generally have at least 48 hours of rest. In endurance training, recovery time is often shorter and typically ranges from 24 to 48 hours, depending on the intensity.\u003C\u002Fp>\u003Cp>Active recovery is particularly beneficial. This includes light movement at around 30–60% of maximum heart rate, such as walking, easy cycling, relaxed swimming, gentle stretching, or light foam rolling. These activities stimulate blood circulation, help remove metabolic by-products, and relax the muscles without placing additional strain on the body.\u003C\u002Fp>\u003Cp>Another key component for faster and more effective recovery is our professional massage services. They can relieve muscle tension, improve blood circulation, and thus support the body’s recovery processes after a workout or during therapy. Whether as part of a treatment plan, after an intense session, or simply for relaxation—our massages can be easily booked as an add-on.\u003C\u002Fp>\u003Cp>Nutrition and hydration also play an important role in recovery. \u003Cbr \u002F>Adults should drink about 1.5–2 liters of water per day. After heavy sweating, lost fluids should be replaced with an additional 1.25–1.5 liters per kilogram of body weight lost. Proteins are essential for the body’s repair processes. A daily intake of about 1.2–1.7 g of protein per kilogram of body weight is enough for most people. People who are more physically active may need a little more. Carbohydrates provide energy and help refill the body’s energy stores after exercise.\u003C\u002Fp>\u003Cp>Another key factor in recovery is sleep. \u003Cbr \u002F>During the night, the body releases growth hormones, repairs cells, removes metabolic waste products, and restores. Most adults benefit from 7–9 hours of sleep per night to feel rested and perform well.\u003C\u002Fp>\u003Cp>Recovery is more than just resting. It is an important part of training and helps your body improve and stay strong.\u003C\u002Fp>",1787296343401]