Adult and aged athletes with heart conditions can still adapt to exercise, including improvements in heart and circulatory health. But, before beginning any sport or exercise an adult or aged athlete with a heart condition should get medical clearance first.

Some recommendations for adult and aged athletes with heart conditions include:

• Contact a GP for approval

• Include a proper 5-7 minute warm-up and cool-down

• Never exercise to the point of chest pain or angina

• Exercise with a friend in case of emergency

• Stop immediately if dizziness, nausea, unusual shortness of breath or irregular heart beats occur during or immediately after exercise

• Do not exercise outdoors when it is too cold, hot, or humid, as this weather may increase the likelihood of complications with the condition.

• Exercise 5 times a week for 30+ min at a moderate intensity (brisk walk)

• Light weight resistance training

Sports participation options for adult and aged athletes with heart conditions

Adult and aged athletes with heart conditions cannot participate in sports that require a high intensity. Instead they are advised to participate in sports and physical activities that can be done using low intensities such as:

• golf

• cycling

• tennis

• dancing

• brisk walks

• aerobics

These sports and physical activities will be beneficial for the adult and aged athlete with a heart condition and provide opportunity to develop relationships, improve mental health and independence.

Fractures and Bone Density

Osteoporosis is a common disease affecting over 1 million Australians. This disease makes bones become brittle leading to a higher risk of breaks than in normal bone. Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, causing a loss of bone thickness (bone density or mass).

• Physical activity increases bone mass and makes bones stronger

• Exercise is particularly important to older women because it contributes significantly to delaying post-menopausal bone density loss.

• Inactivity should be avoided, as this encourages calcium discharge from bone, making it weaker

• Sport and exercise programs need to be safe, beneficial and not cause pain.

• They should focus on improved physical fitness, particularly in the areas of balance, strength, coordination, aerobic capacity and flexibility. Gains in these areas lessen pain, increase confidence and broaden the range of activities available.

Sports participation options for adult and aged athletes with fractures and bone density issues

Poor bone density and osteoporosis limit the sport choices for adult and aged athletes. People with poor bone density should avoid contact sports or sports that involve powerful changes in direction that place large stress on bones. Sports such as: martial arts, rugby league, football, or ice-hockey should be avoided. While the following sports are examples of options available for adult and aged athletes with bone density issues:

• cycling

• walking

• golf

• tennis

• swimming

Activity: Complete the table below by placing some of the examples listed into the third column of the table. You can also add your own ideas.

Resources:

Exercise Recommendations for Older Athletes

Exercise and Workouts

Female Athletes

Female athletes have special dietary needs, including increased iron and calcium requirements. Iron levels are depleted by physical training and menstruation. Calcium is important in promoting strong bone growth and a sturdy structure for muscle attachments. Eating a wide variety of foods is recommended as no single food contains all the vitamins and minerals required for adequate functioning of essential body processes. Lack of energy and possible harm to the body can be caused by an unbalanced diet.

Iron deficiency

Although iron is required in only small amounts, many women consume less than the recommended amount. Iron deficiency causes anaemia. Anaemia is a condition in which there is an abnormally low level of haemoglobin, resulting in less oxygen being available to tissues.

Article 1 - Iron Depletion - Sports Dietitians

Article 2 - Iron Deficiency in Athletes

Article 3 - Anaemia Better Health Channel

Video Link

Bone Density

• Bone density is directly related to the quantity of calcium in the bones.

• Bones that lack calcium are susceptible to fractures and structural weakening.

• Calcium is regulated by the parathyroid glands, which control how much calcium is stored in the bones and how much will be released to the body.

• Bone is strongest when a person is in their twenties, with deterioration beginning in the mid-thirties.

• Following menopause, women lose calcium faster than men and some may require a form of oestrogen therapy.

• Female athletes need to be aware of how bones will be affected by age, particularly post-menopause.

• Women beginning sports programs should focus on safety in activity and choose aerobic sports such as swimming, cycling, running and aerobics.

• Female athletes in continuing programs need to be aware of the effect of age and menopause on bone density. A well-balanced diet with adequate calcium-enriched foods, such as milk and cheese, is recommended.

Sample HSC Examination Questions:

1. Why do iron deficiency and lower bone density affect female athletes? (8 marks) 2015

2. Explain the physical activity options available for aged people with medical conditions (8 marks) 2016