PUSH-as-Rx ®™ Wellness Exercise & Fitness

"Can understanding moderate exercise and how to measure the amount of exercise help expedite individuals' health goals and well-being?"

Moderate Exercise

Various physical activity guidelines recommend regular, moderate exercise for achieving and maintaining health and wellness. Getting the minimum, moderate weekly physical activity can help prevent disease, increase mental well-being, support weight loss and maintenance, and improve quality of life.

What Is It?

• Anything that gets the heart pumping and beating faster is considered moderate exercise. (U.S. Department of Health and Human Services, 2018)
• Moderate-intensity cardiovascular exercise includes - brisk walking, yard work, mopping, vacuuming, and playing various sports that require consistent movement.
• When engaged in moderate exercise, individuals should breathe harder but still be able to carry a conversation. (American Heart Association, 2024)
• The talk test is a way to monitor whether the exercise is at moderate intensity.

Benefits

Regular moderate exercise can help (American Heart Association, 2024)

• Decrease the risk of developing conditions like heart disease, type 2 diabetes, and dementia.
• Improve sleep and help with sleep disorders.
• Improve brain functions like memory, focus, and processing.
• With weight loss and/or maintenance.
• Improve bone health.
• Reduce depression, anxiety, and other mental health symptoms.

How Much Exercise?

The prescription for moderate exercise includes:

• 30 minutes a day for five days a week, or two hours and 30 minutes per week. (U.S. Department of Health and Human Services, 2018)
• Physical activity needs to continue for at least 10 minutes to be considered an exercise session.
• Individuals can break up their 30 daily minutes into two to three shorter sessions, each 10 minutes long.
• As the ability to exercise increases, aim to increase moderate activities.
• Individuals will reap even more health benefits if they increase moderate aerobic exercise time to 300 minutes or five hours weekly. (U.S. Department of Health and Human Services, 2018)

Measuring Exercise

• A moderate level of activity noticeably increases heart and breathing rate.
• Individuals sweat but can still carry on a conversation.
• Individuals can talk but can't sing.
• Individuals will feel the exercise but are not huffing and puffing.
• Individuals can use different scales to measure exercise intensity.

Heart Rate

• A moderate-intensity heart rate is 50% to 70% of an individual's maximum heart rate. (Centers for Disease Control and Prevention, 2022)
• An individual's maximum heart rate varies by age.
• A heart rate chart or calculator can determine an individual's maximum heart rate.
• To measure heart rate mid-exercise, individuals can take their pulse or use a heart rate monitor, app, fitness tracker, or smartwatch to ensure they stay at a moderate intensity.

MET

• M.E.T. stands for Metabolic Equivalent for Task and refers to the amount of oxygen the body uses during physical activity.
• Assigning METs to an activity allows individuals to compare the amount of exertion an activity takes.
• This works for individuals with different weights.
• During moderate physical activity, breathing and heart rate increase, and the body burns around 3.5 to 7 calories a minute.
• The actual number burned depends on your weight and fitness level.
• The body uses 1 MET for basic functions like breathing.
• Grades of activity:

• 1 MET - Body at rest
• 2 METs - Light activity
• 3-6 METs - Moderate activity
• 7 or more METs - Vigorous activity

Perceived Exertion Scale

Individuals can also check their activity level using the Borg Rating of Perceived Exertion scale/RPE. (Centers for Disease Control and Prevention, 2022) Using this scale involves monitoring how an individual feels about how hard their body is working during physical activity. The scale starts at 6 and ends at 20. A perceived exertion between 11 and 14 is considered moderate physical activity.

• 6 - No exertion - sitting still or sleeping
• 7-8 - Extremely light exertion
• 9-10 - Very light exertion
• 11-12 - Light exertion
• 13-14 - Somewhat hard exertion
• 15-16 - Heavy exertion
• 17-18 - Very heavy exertion
• 20 - Maximum exertion

Examples

Many activities are counted as moderate-intensity exercise. Choose some appealing and learn to add them to a weekly routine.

• Ballroom dancing
• Line dancing
• Gardening
• House chores that get the heart pumping.
• Softball
• Baseball
• Volleyball
• Doubles tennis
• Brisk walking
• Light jogging
• Walking or jogging on a treadmill
• Using an elliptical trainer
• Bicycling under 10 miles an hour on ground level
• Leisurely swim 
• Water aerobics

Mobility Challenges

• Individuals with mobility issues can achieve moderate intensity using a manual wheelchair or a handcycle and swimming or water aerobics.
• Individuals who can use their legs but can't tolerate walking or jogging can try bicycling or swimming.

Getting More Exercise

There are different ways to incorporate and increase moderate physical activities. These include:

10-minute Activity Bursts 

• Walk briskly for at least 10 minutes at a time.
• Walk at an easy pace for a couple of minutes.
• Pick up the pace for 10 minutes.
• Try to walk during work breaks or lunch and/or before or after work.

Walking Workouts

• Individuals can walk indoors, outdoors, or on a treadmill.
• Proper posture and walking techniques make it easier to achieve a brisk pace.
• Once comfortable walking briskly for 10 minutes, begin to extend walking time.
• Try different walking workouts that offer fast walks, jogging intervals, and/or adding hills or treadmill inclines.

New Activities

• Individuals are recommended to experiment with various exercises to find what works for them.
• Consider roller skating, blading, or skateboarding to increase heart rate.

Moderate physical activity will get and keep the body in shape. Individuals should not become distressed if they can only do a little at first. Allow time to build endurance and gradually make time each day for enjoyable physical activities.

Transform Your Body

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

U.S. Department of Health & Human Services. (2018). Physical Activity Guidelines for Americans, 2nd edition. Retrieved from https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

American Heart Association. (2024). American Heart Association recommendations for physical activity in adults and kids. (Healthy Living, Issue. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Centers for Disease Control and Prevention. (2022). Target heart rate and estimated maximum heart rate. Retrieved from https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm

Centers for Disease Control and Prevention. (2022). Perceived exertion (Borg Rating of Perceived Exertion Scale). Retrieved from https://www.cdc.gov/physicalactivity/basics/measuring/exertion.htm

Healthy aging has been linked to a lifestyle consisting of proper nutrition and exercise. However, even with a healthy lifestyle, the body undergoes changes that include conditions, disease, and compromises in physical performance. Because of the effects of aging on muscle and joint tissue, cardiovascular fitness, and other physical parameters, older athletes need to take consideration, but this doesn't mean slowing down. Injury Medical Chiropractic and Functional Medicine Clinic can develop a training and treatment plan to build and maintain musculoskeletal system health, flexibility, and optimal function.

Older Athletes

Research has shown that the physical and mental declines that go with aging can be reduced with fitness and nutrition programs and that it is not too late to start improving fitness, no matter what age. Systemic changes that happen to an aging body include:

Nervous System

• Imbalances happen more easily and more often.
• Sensation changes.

Musculoskeletal System

• Bone Strength Decreases.
• Muscle Strength Decreases.
• Flexibility issues occur more frequently.

Respiratory System

• Decreased Vital or Breathing Capacity of Lungs - The maximum amount of air that can be exhaled after a full inhalation.

Cardiovascular System

• Maximum Heart Rate slows down.
• A slower return to resting heart rate after and during physical activity and exercise.

Maintaining Endurance

Common aging fitness declines include:

• Changes in body composition.
• Increased body fat.
• Decreased muscle mass.
• Loss of height - can be brought on by osteoporosis.
• Diminished cardiorespiratory capacity.
• Muscle atrophy.

Research has found that when seniors start to exercise, their health improves quickly. It's estimated that the physical declines associated with aging are not necessarily inevitable but can also happen by losing fitness/deconditioning effects from reduced exercise levels, frequency, and/or intensity. Despite the losses, older athletes are often able to compete and excel in endurance activities because they tend to have higher proportions of slow twitch fibers.

Memory and Fitness

• Evidence suggests that seniors who exercise reduce the physical effects of aging and prevent their brain/memory from advanced degeneration.
• Physical fitness has been linked with reduced memory decline in middle-aged adults.

Training Options

Training methods to maintain athletic performance.

Hill Running or Interval Training

• This type of training can improve fitness and condition the aerobic and anaerobic systems.

Weight Training

• Weight training maintains muscle tone, fast twitch muscle fibers, and strength.

Plyometric exercises

• Plyometric training increases power and strength

Creatine Supplements

• Supplements may help improve performance during repetitive, intense exercise sessions.

Nutrition

Aging causes the joints to become less flexible, resulting in a range of motion loss leading to limitations and compromised physical abilities. Proper nutrition in older athletes can protect the joints and prevent advanced degeneration. The following nutrients are recommended:

• Omega-3's - nuts, seeds, and fatty fish provide anti-inflammatory effects.
• Vitamin C for collagen production.
• Sulfur amino acids - certain vegetables, meat, poultry, fish, and dairy products improve joint cartilage health.
• Bioflavonoids - all fruit and vegetables provide anti-inflammatory effects and improved circulation.
• Antioxidants - selenium and vitamin E protect against free radicals that multiply with age.
• Supplements may also be helpful but check with a doctor before beginning a program.

Move Better, Live Better

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Gillis, Angela, and Brenda MacDonald. "Deconditioning in the hospitalized elderly." The Canadian nurse vol. 101,6 (2005): 16-20.

Lexell, J. "Human aging, muscle mass, and fiber type composition." The Journal of Gerontology. Series A, Biological Sciences and medical sciences vol. 50 Spec No (1995): 11-6. doi:10.1093/gerona/50a.special_issue.11

Marriott, Catherine F S, et al. "High-Intensity Interval Training in Older Adults: a Scoping Review." Sports medicine - open vol. 7,1 49. 19 Jul. 2021, doi:10.1186/s40798-021-00344-4

Rogers, Michael E et al. "Balance training for the older athlete." International Journal of sports physical therapy vol. 8,4 (2013): 517-30.

Tayrose, Gregory A et al. "The Master's Athlete: A Review of Current Exercise and Treatment Recommendations." Sports Health vol. 7,3 (2015): 270-6. doi:10.1177/1941738114548999

Townsend, Danyelle M et al. "Sulfur-containing amino acids and human disease." Biomedicine & pharmacotherapy = Biomedicine & pharmacotherapy vol. 58,1 (2004): 47-55. doi:10.1016/j.biopha.2003.11.005

Van Roie, Evelien, et al. "An age-adapted plyometric exercise program improves dynamic strength, jump performance and functional capacity in older men either similarly or more than traditional resistance training." PloS one vol. 15,8 e0237921. 25 Aug. 2020, doi:10.1371/journal.pone.0237921

Wu, Tingting, and Yanan Zhao. "Associations between functional fitness and walking speed in older adults." Geriatric nursing (New York, N.Y.) vol. 42,2 (2021): 540-543. doi:10.1016/j.gerinurse.2020.10.003