IMPORTANCE OF PHYSICAL ACTIVITY FOR THE IMPROVEMENT OF HEALTH AND QUALITY OF LIFE IN ADULTS
RESUME
The present work explains the importance of systematic
physical activity for the improvement of health in adults and older adults. The
factors that characterize the quality of life and how the interrelation between
them and the performance of physical exercises, allow us to reach longevity
with better physical and functional capacity, providing better health, are made
known. We guide the elements that must be taken into account for the
development of physical capacities and functional possibilities.
Keywords. Older adult, physical activity, physical and
functional capacity
ABSTRACT
The importance of systematic physical activity for increasing health in adults is explained in this paper. The factors that
characterized the standard of living and therefore the interrelation between them
and the practice of physical exercises permit the arrival of longevity with a
far better physical and functional capacity, giving better health. the weather
that ought to be taken under consideration for the event of physical capacity
and functional possibilities
Keywords. Physical activity, adults, physical and functional
capacity
INTRODUCTION
At present, great importance has been given to the care of
the elderly and the elderly in terms of their health and longevity to maintain a disability-free life expectancy (Elvi).
Most scholars on the subject agree that health, longevity,
and quality of life depend on several factors, among which we can highlight the
following: biological characteristics, lifestyle, environmental influence where
you live, and the health system (Arriola).
GROWTH
Lifestyle is one of the most important factors together with
the environment, so that constantly during life people are exposed to suffering
from different diseases from different causes.
Among the most important modifiable risk factors linked to
health and disease are:
· Smoking habit
· Excessive alcohol consumption
· Lack of physical exercises.
· Few hours of sleep.
· High consumption of fats and carbohydrates Obesity.
· Stressful conditions.
· Sedentary lifestyle
GREATER RISKS OF SEDENTARISM:
· OVERWEIGHT OBESITY
· HYPERLIPIDEMIA
· ARTERIAL HYPERTENSION
· ATHEROSCLEROSIS
· ARTHRITIS ARTHROSIS
In the course of the last 30 years, more knowledge has been
gained about the damage that a sedentary lifestyle causes to health. Its
association with a greater number of chronic and degenerative diseases has been
demonstrated, among which we can mention the following: obesity, glucose
intolerance, lipid disorders, arterial hypertension, atherosclerotic diseases,
and their central and peripheral consequences (Hazzard).
Also, people who do not perform regular or systematic
physical activities by reduce the mobility of the joints are more prone to
develop musculoskeletal conditions such as arthritis, osteoarthritis, cervical
pain, and lumbalgia. In addition, respiratory capacity is usually decreased,
altering lung volumes and capacities.
On the contrary, those individuals who maintain or adopt a
more physically active lifestyle prevent or delay the appearance of these
pathologies. There is much evidence of the benefits provided by the systematic
practice of physical activity so that a sedentary lifestyle can be considered a
risk factor for the development of atherosclerotic and hypertensive disease.
Many adults practice or want to start a physical activity
plan according to their needs or possibilities. It is very important to keep in
mind the quantity and quality of exercises necessary to maintain and develop
adequate body composition and cardiorespiratory function. Regular and
systematic physical activity produces central and peripheral adaptations that
are related to the frequency, duration, intensity, and type of exercise.
Physical exercise is practiced in different forms:
Gymnastics, games, recreation, aerobic dance, yoga, tai chi,
gigon, and relaxation exercises help prevent these causes and serve as
therapeutics to eliminate them.
Among older adults with satisfactory aging, the following premises are met
1. Those who play sports or have physical activity are better than those who do not and maintain a good level of gait and balance.
2. Most who are well have a trade that keeps them physically active.
3. They maintain control over their lives and a good level of autonomy.
4. Positive activity in the face of life. They are optimistic, lack depression, they participate socially.
5. Their weight balance is satisfactory, they smoke and drink less, are normally tense, less chronic pathologies than other older adults.
1. Benefits of physical activity
· Improves nutrition and homeostasis
· Leveraging immediate principles
· Improve coordination
· Improves joint mobility
· Improves the cardiovascular system
· Increase muscle mass
· Increase bone mass
· Improve mental outlook
· Reduces cardiovascular risk
· Reduce body fat
· Improves lipid profile
· Lowers blood pressure
· Reduces insulin resistance
· Maximize the residual function.
An average sedentary person will face about 10 years of
partial dependency. Endurance training increases the maximum oxygen transport
capacity at any age by 5-10Ml / min/kg body mass (MC). If the minimum transport
capacity of 2 to lead an independent life ranges between 12 - 14ml / min/kg MC.
The following analysis is taken as an example. If a 20- to 25-year-old youth
has a transport capacity of 2 to 40-50 ml/min/kg of MC but suffers a loss of 5
ml/min/kg / MC for each decade that he ages, that means that in The greater the
practice of exercise could delay its dependence by 10-20 years based on having
more functional reserve than if it maintains a sedentary life (Shephard) 2.
The improvements with programmed exercises are obtained until
very advanced ages (72 to 98 years) 87 years of average age. Exercise helps
reduce the use of drugs and the side effects they produce.
The elderly and elderly have an increased sensitivity to
drugs that act in the psychic sphere (anxiolytics, antidepressants, and
neuroleptics) and an exercise program can help reduce their use.
Active exercise in the elderly, an adequate body mass index,
and the consumption of calcium have been proven to prevent the appearance of
osteoporosis and hip fractures. In addition, the activity of the nervous system
is improved: sensitivity and motor skills, degree of affection, rapidity of
understanding, association, and reaction, thinking, concentration, it removes
cognitive deterioration and normal fatigue (Flores).
Physiological and morphological modifications of systematic
physical exercise.
The cardiovascular response to exercise is determined by the
type of effort that is practiced. It is possible to classify sports as
predominantly dynamic or static, although it is accepted that both components
share the training programs that are designed to achieve the physical
improvement of the subjects.
In dynamic exercise, large muscle groups are involved with an important need for oxygen supply for aerobic metabolism. Oxygen consumption
(VO2) is governed by the equation VO2 = GC x A VO2 (where GC equals Cardiac
Output and A VO2 as opposed to arterio-venous Oxygen). This type of training
entails an increase in the volumetric load with greater diastolic volume, an
increase in the number of myofibrils, and in the size of the ventricular cavity
with a proportional increase in the thickness of the interventricular septum
and the ventricular free wall.
Physical exercise for the improvement of cardiovascular
function.
The improvement in maximal oxygen consumption (VO2) is
directly related to the frequency, intensity, and duration of physical
activity.
Regimens 3 to 4 times weekly with low to moderate intensities
(55 to 64% of maximum heart rate) and duration of approximately 30 minutes have
shown increases of 10 or 12% in maximum oxygen consumption (VO2). With greater
intensity and duration, increases of up to 30% in maximum (VO2) have been
observed.
The gain in VO2 does not depend only on training but also on
genetic characteristics and previous fitness, so the lower the initial VO2
maximum, the higher the percentage increase (Peidró). It is important to
consider that the improvement in VO2 depends on the volume of the training,
which is the result of the duration and intensity.
This intensity is relevant when it comes to adherence to
training and is related to the inherent risks of exercise (the higher the
intensity, the greater the risk of cardiovascular and traumatic accidents). It
is due to this last observation that the recommended plans for an adult or
elderly population with sedentary characteristics are of long duration and
moderate intensity (Calf).
The weekly training frequency for optimal benefits and
minimal risks is based on a prescription of 3-5 times per week. The idea that
the cardiovascular fitness parameter is maximum (VO2) should be reinforced.
Said parameter undergoes a decrease from 25 years of age that oscillates in a
range of 5 to 15% per decade. The lowest values of decrease are those observed in adults
and/or older adults who have maintained or adopted an adequate aerobic training
plan, thus obtaining a substantial benefit in cardiovascular function.
Prescription of exercise to develop muscular strength and
endurance.
Aging produces a progressive loss of muscle mass between 30
to 90 years of age. The loss of mass has a certain selectivity, being more
marked and pronounced in type 2 fibers. This fact is correlated with the
progressive loss of muscle strength, normal in the aging process.
Loss of strength, which has negative consequences on
functional capacity, is 10 to 15% per decade between 30 and 70 years of age and
reaches
more than 30% after 70 years. There is a relationship between
strength, walking speed, balance, and the number of falls with their
consequences.
Strength training at all ages causes an adaptive response
consistent with a larger fiber diameter, due to an increase in the contractile
protein portion, the result of which is the generation of greater force.
Systematized physical activity shows adaptive responses in
all age groups. Exercises with moderate loads of 8 to 15 repetitions have an
anabolic effect in adults and the elderly. It favors the nitrogen balance and
maintains a higher basal metabolism with the consequent thermogenic benefit.
It is important to include a plan for the development and
preservation of muscular strength and endurance to promote the preservation of
lean mass.
The muscle masses included in the exercise plan are the ones
that will obtain the trophic and functional benefits. In exercise regimes for
the development of strength, the use of high loads and few repetitions (less
than 8) is preferable, and for the development of resistance, low loads and a
greater number of repetitions (greater than 15). For a combined development of
endurance and muscular strength, a regimen of 8 to 12 repetitions is
recommended.
An adequate plan includes exercises that involve the arms,
shoulders, thorax, back, abdomen, waist, and lower limbs with a minimum of 2
times a week practice. At least one set per muscle group is advised in the
range of 8 to 12 repetitions or between 12 to 15 repetitions in people of older
or less active ages.
Flexibility is another skill that needs to be worked on at this age.
It is defined as the ability to perform a wide movement in
one or several joints with the greatest possible amplitude, its development
facilitates the performance of different tasks, postures, and attitudes.
Flexibility exercises should be part of the physical fitness plan to ensure the
development and preservation of the maximum joint range of motion, with
stretching of the large muscle masses.
Other physical-recreational activities can be
integrated, among which the following stand out:
Group games (chess, domino, parchi, etc.)
Tourist recreation (hunting, fishing, hiking.)
CONCLUSION
The aforementioned fundamentals allow us to confirm the
importance of physical activity in improving the health and quality of life of
adults.
BIBLIOGRAPHY
Arriola, Enrique (2001) Preventive medicine in the elderly,
Available at https://www.matiaf.net/profesionales/articles
Shephard, RJ. (1990) The scientific basis of prescribing for
the very old. I Am Geriatr Soc. 38: 62-70.
Hazzard, RW. (1995) Editorial. Weight control and exercise.
Cardinal Features of Successful Preventive Gerontology. JAMA 274 (24):
1964-1965.
Marcos Becerro, JF. (1983) The problems of aging. Physical
activity is a solution to some of them. I-II-III. Medical Tribune; 973 (30-32),
974 (16-18), 975 (37-39).
Lowenthal, DT et al. (1994) Effects of exercise on age and
disease. South Med J. 87 (5): S5-12.
Peidró, Roberto. (1997) Adequate physical activity for adults
and healthy elderly. webmaster@bago.com.ar.
ZaldÃvar, Dionisio. (2000) Promote a lifestyle for older
adults https://envejecimiento.gov.co/promover.pdf.
No comments