2023-05-18 11:52:06
an article of Osvaldo J. Hernandez Soto,
Professor of the Education and Physical Education Program
in the Interamerican University of Puerto Rico
Exercise is a type of physical activity that has an objective (to modify the components of physical fitness, to improve the state of health, to rehabilitate) and a programmatic structure (weekly frequency, duration of the session, effort of the activity, nature or type of movements).
He exercise has been described as a natural medicine. That is why it is part of the rehabilitation, health promotion and disease prevention. So it should be clear that exercise is not limited to athletes training to compete.
The importance of the exercise is such that it is recommended by national and world organizations. The American Heart Association includes it within the model Life’s Essential 8; the World Health Organization also refers to it. Currently, the American College of Sports Medicine (CAMD), 2018 suggests the prescription of this natural medicine as part of the treatment of the following pathologies: arthritis, osteoporosis, hypertension, diabetes, obesity, fibromyalgia, asthma, lower back problems, cerebrovascular disease, lung problems, heart transplant recipients, arterial diseases, kidney problems, Parkinson’s, spinal cord injuries, Down syndrome, dyslipidemia, metabolic syndrome, cancer, multiple health conditions, etc. However, it must be clear that pathologies do not have age and that this natural medicine benefits those who are sick and those who are not.
The different recommendations show that exercise is an integral part of the treatment. Although the CAMD gaze focuses on secondary and tertiary prevention, exercise should be the norm. Promoted and used much more to prevent (primary), become a habit, part of people’s lifestyle. Without using age, illness or among other facilities as barriers.
Classic natural exercises They are walking, jogging, running. This type of mobility experience does not require any type of implement to do it; they are cyclical in nature and exercise classified as aerobic. In addition to the exercises listed above, dance routines, the bicycle (route or static), are very specific activities for health.
An essay with master runners in Puerto Rico with an average age of 66 years, maintained that they had been exercising at a competitive level for more than 20 years. They preferred distances to compete greater than 10 kilometers. They exercised over 70% of their capacity and on average during the week they accumulated 48 kilometers.
Expressions of some other older adults who have remained exercising through the course of their livesThey stated that: “do exercise It gives me joy and happiness… I feel a challenge and if sport doesn’t provide it for me, I believe it”, “I do multi-sports; it is the basis for good health, I have valued that throughout my life, I am a very healthy person” (Dr. Anita Rivera Brown, 2023); “exercising carries a concept of keeping the body healthy, delaying aging or helping to delay those chronic conditions that you have, that is the only reason why I exercise” (Dr. Ángel Romero, Internal Medicine, 2023).
The referenced testimonials come from experts in exercise science and medicine. They are models and enact what they know. They own the knowledge and put it into action. Similarly, the experiences of older adults in exercise programs in service centers show denote the multiple goodness of this kind of natural medicine; Some expressions indicate:
“With the exercises I feel good, happy and happy, before I felt dizzy and weak; The exercises have improved my arthritis, I feel stronger, I advise people to do them because they are important for health” (97-year-old woman); “I feel healthy, I can move my arms easily and walk well, every day I have more strength to keep going; The exercise has helped me in health, socially, in everything; I advise older people to exercise because it is good in the morning and throughout the day to work” (67-year-old woman).
Collecting and documenting these experiences invite reflection on the importance of exercise throughout life and validate that “Living longer is active, not passive. You create your own destiny”, (W. Bortz).
Returning to the structure of the exercise and describing it as an activity in which energy is expended, repetitive, of long duration, with sequence and purpose; The following describes the components of the exercise prescription guides proposed by the CAMD.
| Type of movement or exercise | Duration | Intensity | Frequency |
| Aerobic nature, strength, flexibility | 30-60 min 20-40 min | Moderate 40-60% Vigorous 60-90% Combined | 5 moderate 3 vigorous 4 combined |
| Walking, cycling, swimming/use of elastic bands, weights/static or dynamic mobility | *Aerobic: Must be more than 20 min | *Strength 60-70% RM 2-4 sets 8-12 reps | It must be more than 3 times 3 aerobic and 2 strength (flexibility is integrated) |
| Volume: + 7500 pasos/d 500-1000 MET/S | *Flexibility 2-3 d/S 20-30 sec |
Finally, one must not omit the pre-exercise preparation. This involves increasing body temperature, warming up, and then flexibility tasks. Both the warm-up, flexibility or stretching, and the cool-down or cool-down are essential parts of each exercise section.
Warming up is an activity that puts the body in a position to perform physical work, increases muscle temperature and makes it more elastic, stimulates circulation. As he warm up and flexibility proper fit can reduce the risk of orthopedic injury. This is why any exercise routine should precede a warm-up and stretching section.
“Practicing physical exercise is a great idea if we want to improve health”Hippocrates
About the Author
Osvaldo J. Hernandez Soto He is Professor of the Education and Physical Education Program at the Inter-American University of Puerto Rico, San Germán. He has: Doctorate in Education from the Inter-American University of Puerto Rico, Metro Campus (2002), Master’s Degree in Public Health from the School of Medicine, Medical Sciences Campus in Puerto Rico (2003), Master’s Degree in Social Gerontology from the University of Barcelona, Spain (2016), Doctorate in Gerontological Research from the Maimonides University, Buenos Aires, Argentina (2019).
He maintains a Community Project at the Esperanza Center for the Old in San Germán (1998-Present) and his line of research is Physical Activity/Exercise/Sitting time/Psychological well-being in older adults. She has several publications in professional journals.
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