By Marco Romano
In this case we exploit the protective effect that physical activity has towards our body, significantly reducing the occurrence of conditions and events that favor the onset of stroke.
Benefits and effects of protective motor activity
It will be noted that physical activity has a positive effect on several factors that affect stroke closely: aging, arterial pressure, chronic, cardiovascular, metabolic pathologies or all those conditions that favor the main causes of the pathology (atherosclerotic plaques, thrombi, hemorrhagic events ).
Cardiovascular effects:
- Hypotensive effect : due to reduced 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; moreover, there is a greater elimination of sodium in the kidney, which also leads to 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, it also increases the number of capillaries and the development of the coronary microcycle (coronary reserve), removing the risk of angina and infarction.
- Effect on blood vessels : in particular scientific studies have shown that physical activity helps to counteract the oxidative stress that these undergo with aging and in particular pathological conditions. In this way we reduce the risk of those pathologies caused by a reduced functionality of the vessels, atherosclerotic plaques, thrombi, aneurysms etc.
Metabolic effects:
- Normalizing effect on the lipid profile: it consists mainly of the 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 of course the diet has a fundamental role), produces a significant effect on the composition of lost weight.
- Effect on diabetes: it represents a protective factor for diabetes, both in terms of mortality and morbidity. In particular, it works by increasing insulin sensitivity by improving glucose tolerance and decreasing the body's demand for insulin
What physical activity do you do to get the protective effect?
According to the World Health Organization, physical activity means "any effort exerted by the musculoskeletal system which results in energy consumption greater than that in resting conditions". This definition therefore includes not only sporting activities, but also simple daily movements such as walking, cycling, dancing, playing, gardening and housework.
The scientific evidence shows that to stay healthy and make the most of the protective effects of the movement it would be enough to practice a regular physical activity of an aerobic type of medium or low intensity for at least 30 minutes a day 4-5 times a week.
To arrive at 30 minutes of moderate aerobic physical activity a day would suffice:
- go to work on foot or by bicycle;
- avoid the car for small trips;
- organize a walk with friends or a ride in the park;
- take the stairs instead of taking the elevator;
- get off the bus first;
- engage in gardening or housework.
The frenzy of life today does not always allow us to respect certain attitudes, certainly it is easier to arrive at 30 minutes of aerobic activity through a scheduled physical activity to be performed daily in free time.
Selection criteria
In choosing the physical activity to be practiced, it is therefore first of all necessary to follow common sense and take into account the effective forces available to gradually plan the commitments that you want to assume with respect to the three factors that characterize each physical performance: intensity, frequency, duration. These factors cannot be the same in all age groups.
Intensity : It should always be mild, moderate or sustained; it is important not to exceed 85/90% of the maximum heart rate, to go further would involve performing an 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 one's own sensations trying to lower the intensity of the exercise when you feel an accelerated heart rhythm; however, for safety especially in people over the age of 60 it is advisable to use a heart rate monitor. (Heart rate is one of the most used parameters to measure exercise intensity).
The frequency: Physical activity, to be really useful, must be carried out possibly daily or at least 3-5 times a week and with continuity. In fact, if the activity is interrupted the acquired advantages are quickly lost.
Duration: 30 minutes of sitting are sufficient to achieve and maintain significant physical and mental benefits. The half-hour dedicated to physical activity can be divided into three 10-minute performances each day. Particularly easy and equally useful is to insert a hint of greater intensity in normal daily activities.
Intensity classification based on (HRmax)
| Intensity | Maximum frequency * (HRmax) |
Very light | <35 |
light | 35-54 |
moderate | 55-69 |
backed | 70-89 |
Very sustained | > 90 |
Maximal | 100 |
Recommended physical activities are those ideal physical activities for all ages that are carried out through a mainly aerobic job:
- Jogging;
- Free swimming;
- Bicycle or exercise bike;
- Skating.
Advantages : facilitated intensity control, very low risk of injuries to the musculoskeletal system and low cardiorespiratory risks.
Disadvantages: little sociality, little motivation.
Feasible physical activities: they are carried out through aerobic and non-aerobic activities not suitable for all subjects (not recommended for people over 60).
Non-competitive sports :
- Team sports (soccer, handball, volleyball, hockey, etc.);
- Individual sports (tennis, long-distance runs, cycling etc.).
Advantages: Increased motivation and sociability.
Disadvantages: they are not exclusively aerobic activities, greater risk of injuries and cardiorespiratory problems; not suitable for people over 60; the intensity (FC) is variable due to the alternation of anaerobic and aerobic works, and depends on the alternation of the phases of the game, so it is easy to find yourself performing a predominantly anaerobic job that brings fatigue and stress and is not useful for the health.
Competitive sports : (not recommended after 45/50 years of age)
- All team sports;
- All individual sports.
Even the competitive sport, like other motor activities, has as its first object the health of our body; optimal physical preparation includes basic aerobic training even in predominantly anaerobic sports, however the high physical and mental effort that training and competitions provide, advise against the practice of competitive sports after 45/50 years, after a certain age it is advisable to considerably lower the pace and intensity of the training or even better to leave the competitive activity and engage in recommended aerobic activities. Even a high level athlete, therefore, must surrender to the slow but irreversible decline that her body undergoes
Advantages. Usually the activity is undertaken from a very young age so you spend most of your life in an active way making the most of the benefits that the movement entails; furthermore, training programs are followed which guarantee regularity and continuity.
Disadvantages: Unfortunately today the competition often leads to more and more extreme trainings that aim at the result not worrying about the consequences that the physicist can suffer. In addition, the work done in training and competitions, provide for jobs of great intensity 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 training sessions where aerobic activity is the basis of training, certainly have an advantage as our body undergoes positive changes over the years from the point of functional view that slow down aging and improve the functionality of our equipment, reducing the risk of being affected by cardiovascular, cerebrovascular and metabolic diseases. Remember that these positive effects depend on the way in which these activities are carried out.
Not useful physical activities
- Exclusively anaerobic activities.
The exclusively anaerobic activities or those activities of high intensity and short duration do not bring relevant benefits to our body in terms of prevention
