Considerations for Physical Activity

Considerations for Physical Activity

Q: Does exercising require eating more?

No, that's not necessarily true. After exercising, it is essential to replenish the substances consumed during physical activity, but more isn't always better. Physical activity expends a significant amount of energy and depletes fluids and electrolytes. Therefore, post-exercise nutrition should focus on replenishing these elements. Hence, a post-exercise meal should ensure an appropriate intake of carbohydrates to promote glycogen resynthesis, an adequate intake of protein to support muscle synthesis and normal growth, and a controlled intake of fats, favoring plant-based fats and fatty acids from fish. Additionally, it's important to ensure sufficient intake of vitamins, dietary fiber, and minerals while controlling salt intake.

How should nutrition be supplemented before, during, and after exercise?

During exercise, the loss of fluids and electrolytes and the expenditure of energy require the body to have adequate reserves before starting the activity. Ideally, exercise should take place about 2 hours after a meal when blood sugar levels are stable, making it suitable for physical activity.

Proper hydration during exercise involves frequent and small sips of water, following the principle of "little and often." An appropriate amount for each sip is about 100 milliliters, and it's recommended to replenish every 15 to 25 minutes. It's crucial to avoid excessive intake in one go, as it may cause discomfort due to excessive fluid accumulating in the digestive system. The water's temperature during exercise should be around 10 to 15 degrees Celsius, as excessively cold or hot water can be uncomfortable for the gastrointestinal system.

After exercising, targeted supplementation is needed to replenish the lost fluids and the energy expended. This primarily involves consuming carbohydrates, high-quality proteins, minerals, vitamins, trace elements, and water. Excessive intake of fats should be avoided.

What is a warm-up exercise?

A warm-up exercise refers to low-intensity preparatory activities performed before engaging in physical exercises. When the body is at rest, the efficiency of various systems related to respiration, cardiovascular function, nervous system, and musculoskeletal system is relatively low. Warm-up exercises help activate these systems, preparing the body for exercise and making it safer and more effective. The ideal time for warm-up exercises is about 20 to 30 minutes before the main exercise, with a duration of at least 10 minutes. The intensity should cause a slight sweating without inducing fatigue. During warm-up exercises, it's essential to engage all joints and slightly elevate the heart rate above the resting rate.

What should be done in case of sports injuries?

Different types of sports injuries require different treatments. Below are the scientific treatment approaches for three common types of sports injuries: open soft tissue injuries, closed soft tissue injuries, and fractures.

Open soft tissue injuries refer to injuries where the skin or mucous membrane is damaged in the affected area. Common open soft tissue injuries include abrasions, cuts, and punctures. Puncture wounds are smaller but deeper, and they are not conducive to ventilation, making it crucial to pay special attention to tetanus prevention. Treatment for open soft tissue injuries primarily involves local care, including hemostasis, wound cleansing, repair of damaged tissues, and restricting movement in the affected area.

On the other hand, closed soft tissue injuries occur when the skin or mucous membrane remains intact, but the internal soft tissues are damaged. Common closed soft tissue injuries include muscle strains, contusions, joint sprains, and tendonitis. During the acute phase, it's essential to avoid applying heat to the injured area within 24 to 72 hours, focusing on hemostasis, anti-swelling measures, and pain relief. Basic treatment involves limiting movement, cold therapy, compression bandages, and elevating the injured limb. After the acute phase, efforts should be made to reduce hematoma and promote blood circulation and tissue regeneration. Treatments such as hot compresses, massages, and wearing protective gear are suitable during this stage.

In cases of fractures, it's crucial to ensure the integrity of the fracture ends. Before moving the patient, the affected area should be appropriately immobilized to reduce the risk of secondary injuries caused by movement. For open fractures, pressure bandages should be applied to the proximal end of the limb to reduce bleeding. Subsequently, the injured limb should be fixed for an extended period to promote bone healing. During the recovery phase, muscle atrophy may occur due to limited movement. Therefore, post-fracture patients need specific training for the affected muscles to facilitate recovery and prevent further injuries caused by muscle weakness.

What are the common sports injuries?

There are various types of sports injuries, and they can be classified based on the stages of post-injury recovery into acute injuries and chronic injuries. Another classification is based on whether the skin is intact, resulting in open injuries and closed injuries. In terms of the injured tissues, they can be categorized as muscle and tendon injuries, skin injuries, joint or bone injuries, bursa injuries, and nerve injuries. Common sports injuries include skin abrasions, joint sprains, muscle strains or contusions, tendonitis, and fractures, among others.

Is indoor or outdoor exercise better?

Both indoor and outdoor exercises offer distinct benefits.

Outdoor activities are essential for the healthy growth of children and adolescents. Sunlight is crucial for their growth and development, as no indoor lighting can compare to the effects of natural sunlight. For instance, insufficient sunlight exposure is a significant factor leading to poor visual development. Sunlight exposure also promotes the synthesis of vitamin D in the body, which is essential for the skeletal development of children and adolescents. Furthermore, outdoor activities have irreplaceable effects on the normal development of the nervous system, immune system, cardiovascular system, and endocrine system. Therefore, encouraging children and adolescents to engage in outdoor activities is essential. However, when outdoor conditions are not suitable for exercise, such as extreme heat, cold weather, severe air pollution, or high pollen levels, indoor environments, which are more stable and controllable, become a suitable choice for physical activities.