A R Hassas Roudsari MD
Director of IZSF Education committee
Sports Medicine Centre, Iran National Olympic& Paralympics Academy.
All adults aged 65+ years, and adults aged 50-64 with clinically significant chronic conditions or functional limitations that affect movement ability, fitness, or physical activity should follow a recommended physical activity.
A panel of scientists with expertise in public health, behavioral science, epidemiology, exercise science, medicine, and gerontology issued a final recommendation on physical activity for older adults in 2007.
The recommended intensity of aerobic activity takes into account the older adult's aerobic fitness; activities that maintain or increase flexibility are recommended; and balance exercises are recommended for older adults at risk of falls. In addition, older adults should have an activity plan for achieving recommended physical activity that integrates preventive and therapeutic recommendations. The promotion of physical activity in older adults should emphasize moderate-intensity aerobic activity, muscle-strengthening activity, reducing sedentary behavior, and risk management.
Zurkhneh sports completely cover all the four necessary components of physical activity for older adults so it can be a powerful tool to promote good health and to fight sedentary life in the elderly.
Introduction
This recommendation applies to all adults aged 65+ years, and to adults aged 50-64 with clinically significant chronic conditions or functional limitations that affect movement ability,
fitness, or physical activity. For the purposes of this recommendation, a chronic condition is "clinically significant" if a person receives (or should receive) regular medical care and
treatment for it. A functional limitation is "clinically significant" if it impairs the ability to engage in physical activity. Thus, adults age 50-64 with chronic conditions that do not affect
their ability to be active (e.g., controlled hypertension) would follow the adult recommendation.
Regular physical activity, including aerobic activity and muscle-strengthening activity, is essential for healthy aging. This preventive recommendation specifies how older adults, by
engaging in each recommended type of physical activity, can reduce the risk of chronic disease, premature mortality, functional limitations, and disability.
Aerobic Activity
To promote and maintain health, older adults need moderate-intensity aerobic physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic activity for a minimum of 20 min on three days each week. Also, combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation. Moderate intensity aerobic activity involves a moderate level of effort relative to an individual's aerobic fitness. On a 10-point scale, where sitting is 0 and all-out effort is 10, moderate-intensity activity is a 5 or 6 and produces noticeable increases in heart rate and breathing. On the same scale, vigorous-intensity activity is a 7 or 8 and produces large increases in heart rate and breathing. This recommended amount of aerobic activity is in addition to routine activities of daily living of light-intensity (e.g., self care, cooking, casual walking or shopping) or moderate-intensity activities lasting less than 10 min in duration (e.g., walking around home or office, walking from the parking lot).
Muscle-strengthening Activity
To promote and maintain health and physical independence, older adults will benefit from performing activities that maintain or increase muscular strength and endurance for a minimum of two days each week. It is recommended that 8-10 exercises be performed on two or more nonconsecutive days per week using the major muscle groups. To maximize strength development, a resistance (weight) should be used that allows 10-15 repetitions for each exercise. The level of effort for muscle-strengthening activities should be moderate to high. On a 10-point scale, where no movement is 0, and maximal effort of a muscle group is 10, moderate-intensity effort is a 5 or 6 and high-intensity effort is a 7 or 8.
Muscle strengthening
activities include a progressive-weight training program, weight bearing calisthenics, and similar resistance exercises that use the major muscle groups.
Flexibility Activity
To maintain the flexibility necessary for regular physical activity and daily life, older adults should perform activities that maintain or increase flexibility on at least two days each week
for at least 10 min each day.
Balance Exercise
To reduce risk of injury from falls, community-dwelling older adults with substantial risk of falls (e.g., with frequent falls or mobility problems) should perform exercises that maintain or
improve balance.
Integration of Preventive and Therapeutic Recommendations
Older adults with one or more medical conditions for which physical activity is therapeutic should perform physical activity in the manner that effectively and safely treats the condition(s). So as to prevent other conditions from developing, older adults should also perform physical activity in the manner recommended for prevention as described herein.
When chronic conditions preclude activity at minimum recommended levels for prevention, older adults should engage in regular physical activity according to their abilities and
conditions to avoid sedentary behavior.
Activity Plan
Older adults should have a plan for obtaining sufficient physical activity that addresses each recommended type of activity. In addition, to specifying each type of activity, care should be taken to identify, how, when, and where each activity will be performed. Those with chronic conditions for which activity is therapeutic should have a single plan that integrates
prevention and treatment. For older adults who are not active at recommended levels, plans should include a gradual (or stepwise) approach to increase physical activity over time using multiple bouts of physical activity (≥10 min) as opposed to continuous bouts when appropriate. Many months of activity at less than recommended levels is appropriate for
some older adults (e.g., those with low fitness) as they increase activity in a stepwise manner. Older adults should also be encouraged to self-monitor their physical activity on a
regular basis and to re-evaluate plans as their abilities improve or as their health status changes.
Benefits of Regular Physical Activity in Older Adults
The benefits of regular physical activity in older adults are extensive.
Regular physical
activity reduces risk of:
• Cardiovascular disease
• Thromboembolic stroke
• Hypertension
• Type 2 diabetes mellitus
• Osteoporosis
• Obesity
• Colon cancer
• Breast cancer
• Anxiety
• Depression
Of particular importance to older adults, there is substantial evidence that physical activity
reduces risk of:
• Falls and injuries from falls
• Prevents or mitigates functional limitations
• It is effective therapy for many chronic diseases
Clinical practice guidelines identify a substantial therapeutic role for physical activity in:
• Coronary heart disease,
• Hypertension,
• Peripheral vascular disease,
• Type 2 diabetes,
• Obesity,
• Elevated cholesterol,
• Osteoporosis,
• Osteoarthritis,
• Claudication, and
• Chronic obstructive pulmonary disease
Clinical practice guidelines identify a role for physical activity in the management of:
• Depression and anxiety disorders
• Dementia
• Pain
• Congestive heart failure
• Syncope
• Stroke
• Prophylaxis of venous thromboembolism
• Back pain
• Constipation
There is some evidence that physical activity prevents or delays cognitive impairment and disability, and improves sleep.
Zurkhaneh Sports
A set of exercises in zurkhaneh sports consists of different activities that cover all aspects of physical activity for older adults.
Rhythmic running with Takhteh, exercises behind Takhteh, foot and leg movements, and Charkh (whirling) are all examples of cardio respiratory endurance activities in zurkhaneh
sports.
Not only pushups, exercises behind Takhteh, foot and leg movements, Meel gereftan (turning the Meel), Kabbadeh zadan (pulling Kabbadeh), and Charkh (whirling) improve
muscle resistance but also they have major role in flexibility of joints of upper and lower extremities as well as spine.
Foot and leg movements, exercises behind takhteh with Fer (a whirl), and Charkh (whirling) are paramount training for balance improvement.
Finally, muscle strength can be achieved by Sang gereftan (lifting shields), Meel gereftan (turning the Meel), pushups, and Kabbadeh zadan (pulling Kabbadeh).
Having discussed all the components, a full set of Zurkhaneh exercises considering 8 to 10
repetition of each movement lasts about 45 minutes and is regarded as high intensity activity. To improve the overall older adults must practice high intensity exercises for at least
20 minutes three times a week or moderate intensity activities for at least 30 minutes 5 days a week.
Diversity of movements, association of music (playing drum), heroic poet chants, and the prayer at the end of the section make Zurkhaneh Sports not only a physical activity but also
spiritual perfectionism among older adults. Therefore, they can recuperate their reduced selfesteem caused by sedentary life style.
Promoting Zurkhaneh sports in society among older adults will develop physical fitness and general health consequently.
Safety Tips
At all times, the most important thing is to stay safe. Safe exercise habits are vital to an injury-free regimen of physical activity. Using a few helpful – and easy - guidelines, you’ll find
yourself feeling better, looking better, and exercising healthier.
How to exercise safely:
• DO NOT hold your breath while doing exercise
• Use smooth, steady movements
• Avoid locking joints at extremes of motion
• Should not cause pain
• May have soreness when starting out, but it should subside
• STOP if you feel dizzy or short of breath, or if you experience nausea or chest pain. If you do
experience these symptoms, CONTACT YOUR DOCTOR.
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