This substantially depends on the fact that a physically active life induces organic modifications and adaptations that are positive from the point of view of the functionality of organs and systems, helping us to maintain an optimal state of health.
The most common question is: can all motor activities be considered preventive and effective in terms of prevention?
, arterial pressure, chronic, cardiovascular, metabolic diseases or all those conditions favoring the main causes of the disease (atherosclerotic plaques, thrombi, haemorrhagic events).
Cardiovascular Effects:
- Hypotensive effect: due to a lower orthosympathetic activity, which would lead to a reduction in peripheral resistance both thanks to the reduction of the activity of some hormones and their receptors (catecholamines), and thanks to the increase in the capillary bed; in addition, there is a greater elimination of sodium in the kidney, which also involves greater loss of water by the body with a consequent reduction in plasma volumes.
- Effect on the heart: they improve the pumping capacity of the heart, moreover it increases the number of capillaries and the development of the coronary microcycle (coronary reserve), removing the risk of angina and heart attack.
- Effect on blood vessels: in particular, scientific studies have shown that physical activity helps to counteract the oxidative stress they undergo with aging and in particular pathological conditions. In this way we reduce the risk of those pathologies caused by a reduced function of the vessels, atherosclerotic plaques, thrombi, aneurysms, etc.
Metabolic Effects:
- Normalizing effect on the lipid profile: it mainly consists of an increase in HDL cholesterol and a decrease in triglycerides, while total cholesterol and LDL cholesterol would not be affected.
- Slimming effect: Physical activity, during treatments aimed at reducing overweight (in which diet obviously plays a fundamental role), produces a significant effect on the composition of the weight lost.
- Effect on diabetes: it represents a protective factor for diabetes, both in terms of mortality and morbidity. In particular, it acts by increasing insulin sensitivity by improving glucose tolerance and decreasing the body's demands for insulin
This definition therefore includes not only sports activities but also simple daily movements such as walking, cycling, dancing, playing, gardening and housework.
Scientific evidence shows that to stay healthy and make the most of the protective effects of movement it would be enough to practice "regular aerobic physical activity of medium or low intensity for at least 30 minutes a day 4-5 times a week.
To get to 30 minutes of moderate aerobic physical activity a day would be enough:
- go to work on foot or by bicycle;
- avoid the car for small movements;
- organize a walk with friends or a run in the park;
- take the stairs instead of taking the elevator;
- get off the bus first;
- engage in gardening or housework.
The frenzy of today's life does not always allow us to respect certain attitudes, it is certainly easier to reach 30 minutes of aerobic activity through a "scheduled physical activity to be carried out daily in free time."
, going further would involve carrying out a mainly anaerobic work with consequent early interruption of the exercise. Controlling the intensity is therefore very important, we say that usually it would be enough to trust your own sensations trying to lower the intensity of the exercise when you feel a heart rhythm too fast; however, for safety especially in people over 60 years it is advisable to use a heart rate monitor (heart rate is one of the most used parameters to measure exercise intensity).
Frequency: Physical activity, to be truly useful, must be carried out daily or at least 3-5 times a week and continuously. In fact, if the activity is interrupted, the advantages acquired are quickly lost.
Duration: 30 minutes of session are sufficient to achieve and maintain significant physical and mental benefits. The half hour dedicated to physical activity can be divided into three performances of 10 minutes each during the day. It is particularly easy and equally useful to insert a cue of greater intensity in normal daily activities.
Recommended physical activities are those ideal physical activities for all ages that are carried out through mainly aerobic work:
- Jogging;
- Free swimming;
- Bicycle or stationary bike;
- Skating.
Benefits: facilitated intensity control, very low risk of injury to the musculoskeletal system and low cardiorespiratory risks.
Disadvantages:little sociability, little motivation.
Practicable physical activities: they are carried out through aerobic and non-aerobic work not suitable for all subjects (not recommended for people over sixty).
Non-competitive sports:
- Team sports (football, handball, volleyball, hockey, etc.);
- Individual sports (tennis, long distance running, cycling, etc.).
Benefits: Greater motivation and sociability.
Disadvantages: they are not exclusively aerobic activities, greater risk of injuries and cardiorespiratory problems; not suitable for people over 60 years of age; The intensity (HR) is variable due to the alternation of anaerobic and aerobic work, and depends on the alternation of the game phases, so it is easy to find yourself doing a predominantly anaerobic work that brings fatigue and stress and is not useful for health.
Competitive sports: (not recommended after 45/50 years of age)
- All team sports;
- All individual sports.
Even competitive sport, like other motor activities, has as its first objective the health of our body; an optimal physical preparation foresees a "basic aerobic training even in predominantly anaerobic sports, however the high physical and mental commitment that the training and competitions provide, discourage the practice of competitive sports after 45/50 years, after a certain age it is advisable to considerably lower the pace and intensity of training or even better to leave competitive activity and engage in recommended aerobic activities. Therefore, even a high-level athlete must surrender to the slow but irreversible decline that his organism undergoes.
Benefits. Usually the activity is undertaken from a very young age and therefore most of one's existence is spent actively making the most of the benefits that movement entails; in addition, training programs are followed that guarantee regularity and continuity.
Disadvantages: Unfortunately today competition often leads to increasingly extreme workouts that aim at the result without worrying about the consequences that the body can suffer. In addition, the work done in training and competitions, provide for high intensity jobs that are not suitable for all subjects.
In general, therefore, we can say that the various competitive and non-competitive sports, if carried out correctly and with workouts where aerobic activity is the basis of training, certainly entail an advantage as our body over the years undergoes positive changes from the point of functional view that slow down aging and improve the functionality of our systems by decreasing the risk of being affected by cardiovascular, cerebrovascular and metabolic pathologies. Remember that these positive effects depend on the way in which these activities are carried out.
Maximum frequency * (HRmax)
Very light
Light
35-54
Moderate
55-69
Sustained
70-89
Very sustained
>90
Maximal
100
