 Maka ihe karịrị afọ 20, National Academy of Sports Medicine NASM emeela ọkọlọtọ na asambodo, ịga nihu mmụta, ngwọta na ngwaọrụ maka ahụike na ahụike, arụmọrụ egwuregwu na ọkachamara nịgwọ egwuregwu. 