Feb. 22--EL PASO -- Ignacio Cano runs between 20 to 25 miles a week and works out three or four days in the gym.
He has participated in more than 170 races including the Race for the Cure and the TransMountain Challenge 20K Run.
Cano doesn't run just recreationally; he runs to win, and he does it well. A roomful of medals is a testament to his success.
By the way, Cano is 78 years old and didn't start running until he was 66.
From the Los Angeles Marathon to road races in Chihuahua City, Cano has worn out a lot of running shoes.
"After working all my life, I retired and I had nothing to do," Cano said. "Sitting home not doing anything made me go crazy. I worked around the house, but you can only do so much, so I took up running and it's been very, very good for me."
Cano, who has participated in the El Paso Senior Games for the past 10 years, will be inducted into the Senior Games Hall of Fame in April, along with Irene Araiza.
The El Paso Senior Games will be March 10 through April 11 at various places in El Paso.
The games have been organized by the city of El Paso Parks and Recreation Department for the past 27 years. The Senior Games promote an active lifestyle for seniors 50 and older and provide a chance to qualify for the Texas State Senior Games and National Senior Games later in the year.
Josue Lopez, coordinator for the senior division of the Parks and Recreation Department, said it is important for seniors to live an active life.
"With age, you develop
hypokinetic diseases," he said. "You are losing the muscle, the bone density and your cardiovascular capacity diminishes, which is why seniors need to keep fit, and the only way to keep fit is through exercise."
Examples of hypokinetic diseases and conditions, which are associated with inactivity and poor fitness, include obesity, high blood pressure, high cholesterol, osteoporosis, osteoarthritis, low back pain and Type 2 diabetes.
A lack of exercise can also be associated with fatigue, weakness, decrease in physical and mental health and well-being, loss of self-esteem and an increase of depression and anxiety.
"This happens naturally with aging," Lopez said. "That's why it's important to keep on exercising and keeping active."
Seniors who have not been active should not jump into action right away. They first need to develop a fitness level and maintain it.
"In order to develop a fitness level you have to have good cardiovascular fitness," Lopez said. "You have to walk before you start to run. Body composition, flexibility, strength and muscle endurance are the other four components. Without these components you can't develop a strong fitness routine."
Lopez recommends starting slowly to reintroduce your body to working out.
"You start with your body weight and then you get a little resistance either with elastic bands, weights, or dumbbells, and that will take you progressively to lifting weights," he said.
Another important aspect in keeping seniors fit is a strong cardiovascular workout. In the cardiovascular system, there is a 20 to 30 percent decrease in cardiac output by the age of 65.
"We want to make sure your heart is compatible to the type of workout you do," Lopez said. "We need to find out what type of engine you have. With a person who is not used to exercising, you can't have them run right away."
Getting into shape must be progressive.
"If you walk every day, you are going to develop cardiovascular capacity and little by little increase your resistance," he said.
Jan Borschtnik works out three times a week -- 15 minutes on an elliptical trainer and 20 minutes on a stationary bike. It's a routine she has been doing for two and half years, since she broke her hip.
"I've always tried to keep myself in reasonable shape," Borschtnik said while working out at the Eastside Senior Citizen Center, 3200 Fierro. "You want to stay active as long as you can. As you get older, it's important to eat right and do your exercises. It's truly a necessity."
Maria Castillo, a certified yoga instructor for seven years, said yoga has been shown to help alleviate or reduce many of the health challenges facing adults.
"Yoga helps seniors with their breathing and breathing helps the oxygen and the oxygen helps to detox the body," Castillo. "The detox helps a lot with stress, high blood pressure, diabetes, and to prevent strokes, cancer and heart problems."
Castillo said up to 70 percent of the body's toxins are eliminated through breathing. Many people have developed unhealthful breathing habits that prevent their respiratory system from working at its best.
To counteract this, Castillo recommends learning good breathing practices such as taking deep breaths that fill your belly and then releasing slowly.
Yoga also helps seniors with their flexibility and coordination.
"Flexibility and proper coordination helps prevent seniors from losing their balance and falling," she said. "Yoga helps relax the mind and body, spirit and soul."
Victor R. Martinez may be reached at vmartinez@elpasotimes.com; 546-6128.
Physiological changes
The following are a few physiological changes that occur with aging.
--There is a 20 to 30 percent decrease in cardiac output age 65.
--Maximal oxygen uptake decreases about 9 percent for sedentary men and 5 percent for sedentary women.
--Loss of elasticity occurs in major blood vessels, which contributes to 10 to 40 mm HG elevation in systolic and diastolic blood pressure.
--Maximum heart rate decreases about 10 beats per minute per decade.
--Respiratory system undergoes a 40 to 50 percent loss of forced vital lung capacity (total volume of air that can be voluntarily moved in one breath, form full inspiration to maximum expiration) by the age of 70.
--The system undergoes a 40 percent loss of muscle mass and 30 percent decrease in strength by age 70. The lower body is more affected than the upper body.
--There is a 1 percent loss of bone mass per year after age 35, with up to 2 to 3 percent loss after menopause for women. Degeneration of the joints, specifically the spine which is the most common. There is a also a decrease in the production of joint lubrication synovial fluid.
--Fifteen percent reduction in nerve conduction occurs by age 60.
Source: El Paso Senior District Division.
5 basic components
The following five components of physical fitness:
--Body composition: The relative percentage of muscle, fat, bone and other tissues that make up the body.
--Cardiovascular fitness: The ability of the heart, blood vessels, blood and respiratory system to supply fuel and oxygen to the muscles to use fuel to allow sustained exercise.
--Flexibility: The range of motion available in a joint. It is affected by muscle length, joint structure and other factors.
--Muscular endurance: The ability of the muscles to repeatedly exert themselves.
--Strength: The ability of the muscles to exert an external force or to lift a heavy weight.
Source: El Paso Senior District Division.
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