As we continue to face the ongoing impacts of COVID-19, our normal routines have been thrown into chaos and it is easy to forget our daily active routines that we once had. This blog post is a little reminder of what we need to do to improve our physical health and mental wellbeing.
Studies show that maintaining a regular active lifestyle can:
Reduce the risk of type 2 diabetes and cardiovascular disease
Improve and maintain blood pressure, cholesterol and blood sugar levels
Maintain strong muscles and bones
Maintain a healthy weight
Improve mental health by having an antidepressant effect in people with mild to moderate depression.
Improve sleep quality
(Department of Health, 2021; World Health Organization, 2020)
How much and what should we be doing?
The World Health Organization recommendations for physical activity in adults each week include at least:
150 minutes (2.5 hours) of moderate intensity physical activity OR
75 minutes of vigorous intensity physical activity In conjunction with 2 sessions of muscle-strengthening training sessions
Moderate intensity physical activity examples include brisk walks, golf, swimming.
Vigorous intensity physical activity examples include running, soccer, netball, fast cycling and most competitive sports.
Muscle-strengthening exercise examples include weight-lifting, reformer Pilates or any activity which involves lifting or carrying. These resistant training sessions should target all the major muscle groups within the body for maximal benefits.
It is important to remember that any type of exercise is better than none. Making small changes in your daily routine will make a difference in building long lasting habits. For example, instead of driving to the grocery store, choose to walk or ride a bike instead.
How can a physiotherapist help me?
Physiotherapists are experts at helping our clients create a tailored exercise plan. We consider our clients’ interests, current ability, goals and any pre-existing injuries they may have. It is important to develop a routine which is safe, appropriate and enjoyable for you, otherwise the likelihood of long-term adherence and maintenance will be low.
At our UPG South Yarra Studio, we offer Physfit reformer Pilates to our clients as a structured strengthening regime tailored to your needs.
If you have any concerns or would like to improve your current exercise routine, please get in touch with the team at UPG to book an appointment with one of our physiotherapist.
Written by Anna Diep - UPG Physiotherapist and Pilates Instructor
References:
Department of Health. (2021). Physical activity and exercise guidelines for all Australians. https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
Bull, F. C., et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British journal of sports medicine, 54(24), 1451-1462, https://bjsm.bmj.com/content/bjsports/54/24/1451.full.pdf