Physical exercise, physical activity, hiking, what to choose?

Can intense exercise be risky for some of us?

Courtesy — Freepik

New research suggests that intense exercise may increase the risk of stroke for patients with moderate or severe blockage of blood vessels, in particular blockage of the internal carotid arteries.

A study of blood flow in the internal carotid artery (ICA), in a computational model, with different stages of obstruction: without obstruction, with mild obstruction (30%), and with moderate blockage (50%) was conducted by investigators from the Indian Institute of Technology, Kharagpur, India. This study analyzed the effect of heart rate (HR) on blood flow in the ICA at three different moments: exercise-induced HR (140 beats per minute) and resting HR (67 and 100 beats per minute).

In this experiment, for patients without changes in the arteries or with mild changes, intense exercise was beneficial, however, this physical activity showed the potential to adversely affect the arteries of patients with moderate or high levels of obstruction. The investigators found that there was an increase in shear stress or strain in the blocking zone; this change can lead to plaque rupture and these plaques can then travel directly to the brain via the internal carotid artery, with subsequent blockage of the blood supply to the brain, leading to an ischemic stroke.

As is known, heart rate increases during exercise and this puts stress on the arteries. The change in arterial stress levels produced by exercise is beneficial in arteries without atherosclerosis or in arteries that are mildly affected.

Thus, intense exercise may pose risks for people with moderate to severe arterial obstruction; thus, Roy and his colleagues recommend regular arterial health assessment for people who exercise intensely in gyms or any other setting.

Those investigators added that exercise regimens should be “carefully prescribed” for people with moderate or severe obstruction or with a history of stroke “in light of the risk factors that emerged in the study.”

So, it is worth noting that guidance and release for intense physical exercise must be prescribed by your attending physician.

Many discoveries in this field are relatively new. There is clear evidence that exercise increases heart rate and is sometimes beneficial and recommended to prevent vascular disease. So only your doctor can determine if very fast heart rates are beneficial for your health.

Well, given these risks, what to do safely?

Experts on the subject indicate that physical exercise and physical activity are not synonymous.

Physical exercise requires planning and is structured to improve physical conditioning, including balance, flexibility, strength, coordination, agility, and muscular and cardiorespiratory endurance.

The World Health Organization (WHO) defines physical activity as any movement that generates energy expenditure; thus, day-to-day tasks, work tasks, and activities carried out during a trip or during your leisure time are included.

Cleaning the house, sweeping the yard, washing your car, walking to the supermarket, walking the dog, going up and down stairs, and even playing with your children are examples of physical activity.

Abandoning a sedentary lifestyle brings benefits in improving our health and performing our daily activities.

What to do, that is the question! How to begin? Do I need to play sports to be healthy or is walking an option?

Someone once told me: “Walking is a truly democratic activity”. It can be practiced by any of us and practically anywhere.

The daily walk is — without a doubt — a great option to take care of your health and maintain some degree of physical conditioning; it allows our body to keep moving, helps burn calories, and favors the proper functioning of our organism.

Specialists in the area recommend the use of light and comfortable clothes, and shoes suitable for walking, with a cushioning system, aimed at reducing impacts and preserving the joints of the lower limbs.

Look for safe places to walk. Choose a flat area, with or without gentle ups and downs. Hiking locations must be safe to avoid falls or obstacles that reduce the pace of your walk.

Walking in the streets close to our residence can be a good option.

But we must not forget to use sunscreen, even on days when the weather is cloudy. We know that excessive exposure to sunlight, without protection, can lead to burns and skin cancer.

We can’t forget to take a bottle of water with us.

So, shall we walk?

The recommendation is to do the activity at least four times a week, with a minimum duration of 30 minutes.

Now that we are on our way, what benefits will we have?

- Improvement of circulation, with a tendency to reduce blood pressure and less chance of cardiovascular diseases, high blood pressure, and myocardial infarction.

- Increased sense of well-being. Some data indicate that, when the person is walking, there is the release of endorphin (a hormone that is released by the hypophysis). Endorphin is a neurotransmitter responsible for all moments of happiness and satisfaction, As some experts indicate, endorphin is one of the components of the “happiness quartet”: endorphin, serotonin, dopamine, and oxytocin. The body’s sense of well-being is therefore derived from this substance. Endorphin has a pleasure action when released, it stimulates the feeling of joy, comfort, and satisfaction, improves mood, and increases well-being. During physical activity, for example, the process of producing and releasing endorphins by the brain happens during and after physical activity. Have you noticed that, sometimes, starting a physical activity is so difficult, but after a while, it becomes so pleasurable?

- Less drowsiness. Walking in the morning makes us more willing.

- Strengthening the musculature.

Walking daily, in short, can bring about the desired weight loss, lower blood pressure, and cholesterol, and reduced the risk of heart disease, diabetes, and cancer.

And what does the Havard Medical School report called “Walking for Health” say: “Walking can do more to combat disease and other health conditions than anything else”.

Data is indicating that walking just two and a half hours a week, or just under 22 minutes a day, can reduce the risk of heart disease by 30%.

Walking can improve memory and cognitive ability. A publication in the renowned medical journal Neurology indicates that there is a correlation between walking and a greater amount of gray matter in the brain.

Some studies report that walking decreases the risk of dementia and Alzheimer’s disease in the elderly population.

Well, what if you want to improve your mood and reduce stress? Go walk.

Walking, even a few minutes a day, reduces anxiety and improves your mood, especially if you’re walking in nature, according to studies published by Yale University.

Some studies indicate that the practice of constant walks combats sleep disorders, such as insomnia. According to studies conducted by the Arthritis Foundation, women between the ages of 50 and 75 who walked for an hour each morning were less likely to experience insomnia compared to those who did not.

To illustrate, it’s worth noting that there have been previous reports from the US Centers for Disease Control and Prevention indicating that anywhere from 17% to 50% of Americans were inactive. These numbers varied for each American state in particular.

But, for those who are inactive and want to start a physical activity, what to do? How to begin?

There is no doubt that hiking is easy and safe for “beginners”.

Many are very intimidated and afraid to start a physical activity. So let’s reinforce that walking is safe, with extremely low injury rates.

At first, a 30-minute walk a day can be divided into three steps. Some experts suggest “a 10-minute walk to work, a 10-minute walk at lunch, and a 10-minute walk home from work.”

For those better trained, the intensity can be increased by using hand or ankle weights, or a loaded backpack. Another option: avoid the elevator, take the stairs, or combine the use of the elevator and stairs (leave the elevator two floors below your destination, for example, and use the stairs).

There’s no reason to apologize: if the weather is bad, look for a place like a mall or other covered space for the walk.

Don’t want to go out into the street? It is possible to walk at home, in the backyard, around the property, or in the leisure areas of the building, for those who live in an apartment.

I heard an interesting story, a man said that walking saved his marriage. He commented that he was on the verge of divorce when his wife began to accompany him on his daily walks. They started to communicate more like they hadn’t done in a long time. This “renewed the union.”

But the whole family can participate! Hiking with the kids? What an opportunity! Opportunity to chat! Opportunity to educate!

Regular walks allow for more contact with neighbors, and more social interaction.

And how important social interaction is!

And a big debate…

What is the ideal amount of steps for the daily walk?

Walk 10,000 steps a day?

Studies conducted by the National Institutes of Health (2019) more recently pointed to different numbers. Older women with just 4,400 steps a day had a lower death rate than those with just 2,700.

A healthy routine includes about 7500 steps a day, according to more recent studies, and no additional benefits were evident with more steps.

But sometimes the question is posed differently…

How many minutes of walking a day are ideal?

The WHO (World Health Organization) recommendation is 150 minutes of moderate physical activity per week for adults, including at least 7500 steps per day.

However, an expert in the field says: “Just move. There is no need for even moderate intensity, just move.”

Remember, start small, choose comfortable clothes and shoes, and choose flat terrain.

Don’t forget sun protection and hydration.

Have a nice walk!

References

• Khan PM et al — Physics of Fluids 35, 061906 (2023).
• Roy S et al — Physics of Fluids, June 20, 2023.
• McManus MR — Julho 20, 2023.
• Yasgur BS — June 30, 2023.