“HEALTH NEWS THAT
YOU CAN USE”
SPORTS – RELATED INJURIES
EXERCISE - - - THE AGONY AND THE ECSTASY
Recently there are increasing reports of injuries related to sports activities. There was a
50% increase in frequency of injuries among older “athletes” in a recent study by the
Consumer Product Safety Commission.
However, to improve our health status it has become clear that most Americans need to
become much more physically active. Can we have the benefits without hurting
ourselves?
FIRST, TO REVIEW THE CASE FOR REGULAR, MODERATE ACTIVITY:
•
Improves cardiovascular conditioning and reduces the risk of heart attack and
stroke
•
Helps to maintain appropriate weight
•
Reduces the effects of chronic stress
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Minimizes the likelihood of diabetes
•
Improves posture and flexibility
•
Strengthens muscles and improves bone density
•
Improves mental alertness and sense of well-being
WHAT CAUSES THE SPORTS-RELATED INJURIES IN ADULTS?
•
Muscle changes occur with age. Muscle mass decreases about 1% yearly
after age 30. Reduced muscle size is more susceptible to injury, requires
longer recovery time.
•
Hormones that help maintain the body’s soft tissue decline with age, leading to
reduced elasticity in tendons and ligaments. Reduced range of motion may
lead to injury.
•
Repetitive use may aggravate wear and tear changes in the joints, knees and
shoulders especially.
•
Degree of exertion that is selected may be inappropriate for the individual’s
current condition, such as biking, skiing, tennis, skating.
WHAT IS THE ANSWER? MODERATE ACTIVITY WITHOUT INJURY!
•
Aim for a blend of the 3 major forms of exercise: 1) Flexibility exercises, 2)
Aerobic activity and 3) Strength training.
•
Start any new intense training with the ‘OK’ of your physician.
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Pace yourself, optimal goal is about 30 minutes of moderate exercise.
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Don’t continue exercise in pain.
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Begin activity with a warm up of walking and stretching.
‘MODERATE EXERCISE’
Defined as activity that you can carry out while still being able to have a
conversation with someone.
Another way to gauge a moderate workout is to hit and maintain your target
heart rate during your activity.
Your target heart rate is calculated by subtracting your age from 220 and
then aiming for 60% to 70% of that number.
Example: If you are age 50, subtract 50 from 220 = 170. Then 60% of 170
= 102 (Your Target)