As a fitness professional, I am very concerned about the physical wellness of officials. There are several reasons why good physical fitness is important.

In addition to heart disease and other ailments, the cost it takes to manage disease is high. Prevention is far more affordable, but it takes great effort to stay with a regular exercise program. There are numerous reasons why Americans should engage in a regular exercise program and the reason I exercise and prescribe exercise to all ages is to have a high quality of life.

I thought when I entered the fitness field more than 30 years ago that I would be able to make a huge impact on the number of premature deaths due to heart disease. I have not made even a dent into the statistic of more than 58 percent of all deaths are attributed to heart disease. It is well-known that a regular exercise program prescribed to the individual who is apparently healthy or diseased increases the odds of surviving a heart attack while improving overall health.

It is my intent to motivate sports officials to consider regular exercise throughout his or her lifetime. I have also added some consideration to the “offseason training program” to get the body ready for a greater demand than usual.

The following represents a general exercise prescription derived from the American College of Sports Medicine. The standard of care, based on this association, is what I consider the gold standard for exercise prescription. If adjustment is needed for some individuals, they should be monitored by a physician or exercise specialist.

In general, all Americans should perform some type of physical exercise daily (i.e., walking, bike riding, gardening, light house work, etc.). A consistent regimen as well as a moderate eating plan seems to be the key to eliminate fluctuations in body weight which has been shown to be hard on the heart.

With prescribed exercise, there are secondary risk factors to exercise as well as some major risk factors to consider before implementing your personal plan. Someone with a strong family history of heart disease (blood relative under age 50 with known disease, smoking, elevated blood pressure and elevated cholesterol) but disease free should consider a professionally prescribed exercise regimen to decrease the chance of sudden death.

Persons with known heart disease, a previous heart attack, heart murmurs, as well as congestive heart failure should be assessed fully by a medical doctor before beginning any strenuous exercise regimen. I emphasize strenuous because when prescribed properly, exercise components consist of such things as intensity, duration, frequency and modalities (what equipment to use). Generally, in the apparently healthy, a prescribed intensity of 60 – 85 percent of maximal obtainable heart rate is suggested, three to five times per week, and a minimum duration of 30 minutes of cardiovascular training (walking, jogging, swimming, biking or aerobic dance). Any rhythmic and continuous exercise using the large muscle groups of the legs is appropriate. There is nothing wrong with exercising everyday as formerly suggested. Daily routines need to be evaluated to assure lowering the risk for overuse injuries and/or burnout.

Muscular strength and endurance play a huge part in skeletal health. Strength training exercises are suggested two to three times per week with a moderate intensity, moderate repetitions and proper breathing. It is known that holding the breath during exertion (usually known as grunting to lift a weight) causes a great amount of inter-thoracic pressure resulting in a weakening of the aorta (the major blood vessel for circulatory health).

The offseason training regimen should consist of exercises that “mimic” the activity in which you are engaging. I would prescribe exercise that was static (start/stop), mixed with power bursts, and would require some down time during breaks from the action. This type of training is regularly known as interval training/cross training. There are far too many good programs to stick with any one type, but this is where a highly trained exercise counselor/personal trainer would be recommended to supervise or prescribe. Many times this type of regimen is initially too intense for the individual to complete or understand without supervision. Keep in mind that the regular regimen of exercise is highly encouraged before embarking upon this six to eight week preseason training plan.

Another lesson to be learned is do not try to go back to those maximal exertion weight training programs associated with “getting in shape for football” or “body building.” The real question would be, is the result you are trying to achieve worth the risk of injury or sudden death? I would think not in most cases.

The last thing I suggest is a proper cool down period. The body doesn’t like sudden changes so going from a workout stage to a relaxed stage requires time for the body to naturally return to near normal pre-exercise conditions. This includes not jumping into a cold/cool shower, swimming pool, or participating in a polar plunge to cool off. Warm showers and/or heated pools are best to avoid a shock to your system.

Anyone with secondary risk factors should consider keeping away from practices such as sitting in hot saunas (especially with sweatsuits), basking in the summer sun, as well as staying hydrated under extreme heat conditions.

My wish for officials is continued good health practices or the beginning of a new regimen. The ultimate goal for each is to create a plan of good health on and off the field for many years to come.