It is very important to get a physical checkup before beginning a sports activity. Be careful with doing extreme workout routines on the weekends.
Medical advisor Guillermo Ordóñez Olmos – Sports medicine doctor, practitioner at Coomeva Private Healthcare
We live in a time where people play sports at all costs, or seek good physical fitness however they can. Tutorials on how to work out at home, or train yourself without the need of an instructor or gym, have become popular. Also, the obsession for extremely healthy eating have led many to join the “healthy living” train without the support of an expert, which actually can be counterproductive.
More than ever we see people on the streets and riding bikes or going out to jog. While this a good thing, as exercises that strengthen the hart are vital to a healthy life, it is important to keep in mind that one must meet certain conditions, and prevent injuries or health crisis.
Guillermo Ordóñez Olmos, a sports medicine doctor, emphasizes that exercise is important, especially when you have a routine. It is one thing, however, for someone who is between their twenties and thirties to decide to ride a bike for three hours every day of the week (known as a kamikaze), and that it is something very different for someone that is over 40 to do so. The physical conditions between these ages are very different, and the older you are the more likely you are to have injuries or even suffer from a fall.
“Several parameters must be taken into consideration, the first of which is physical inactivity. If someone exercises only occasionally or is completely sedentary, or if someone is just beginning and has the intention to do some type of scheduled workout routine, it is best to first see your doctor, who can assess you and tell you if you have any health risks,” our expert states.
Be careful not to overdo it
One of the most common problems the sports medicine doctor has encountered, is that people over 40 begin to do marathon workout routines without seeing their doctor and go from a state of complete physical inactivity to very demanding workout routines.
“If an individual is over 40, they should see a doctor to get an assessment and identify their ability to do exercise and any risks it may involve for them. One the right conditions have been identified, the individual should have a schedule that slowly progresses their activity from lower to higher intensity within their established conditions.”
For example, for physical activity that targets cardiac therapy, exercise should be done in an organized manner on a daily basis. Experts advise getting small amount of guidance at minimum. Dr. Ordóñez Olmos recognizes, however, that not everyone can afford the support of an instructor. He therefore recommends beginning by doing exercise 30 minutes a day that includes mild aerobic workouts such as jogging, walking, riding a bike or spinning at least four times a week. This will help prevent complications and injury.
With regard to whether it is risky to do a lot of exercise just once a week, the sports medicine doctor says, “As long as their physical conditions permit it, it’s okay. It is better to do it once a week than never. The ideal situation is to exercise two or three times more during the week, especially with those sports activities where there’s a greater risk of injury.”
His advice includes always stretching, which ensures that the muscles warm up properly. This stretching should be region-specific and should focus on the muscle groups that will be exercised. It is also important to consider your clothing: be sure that it is proper for the movements that you will perform and that you have shoes that are appropriate for the impact you have with the ground. When exercising, do not leave your wellbeing or health aside.
Make physical inactivity a thing of the past
According to the World Health Organization, physical inactivity is the fourth greatest risk factor of death and corresponds to 6% of all deaths in the world. It is estimated that it is also the main cause of approximately 25% of breast and colon cancers, 27% of cases of diabetes and approximately 30% of coronary artery disease.