What if you were told there was a treatment that proved statistically that it could do the following:
Benefits of exercise have been shown through various studies over the years. Below are some outcomes of studies which demonstrate the importance exercise can have on our health. For example an Aerobic longitudinal study done by a man called Steven Blair found that low fitness was the strongest predictor of death. It is well known and seen in the current health system that no exercise plus obesity increases an individual’s health problems.
So if exercise is a medicine then what is the dose? Is more activity better? So far to date the best amount of exercise is at least 30 minutes a day. Looking at the following studies the more exercise you do the healthier you become.
A nurse’s health study found that by exercising an hour a week reduced heart disease by half. Whilst a Japanese study in the 1990s looked at if people took a longer walk to work they could reduce health problems such as blood pressure. This study found specifically that walking under 10 minutes a day made no difference, walking 11-20 minutes a day gave 12% reduction in high blood pressure and over 21 minutes a 29% reduction in high blood pressure. So in summary with this particular study every 10 minutes of exercise decreases blood pressure by 12%
So knowing the prescription of exercise is 30 minutes a day below are some simple ideas to achieve this:
1) Do the exercise in 10 minute intervals
2) Be accountable to someone else like a friend or physiotherapist
3) Walking the dog
4) Getting off a train station earlier and walking.
5) Parking further away from work or the shops
If you are having difficulties exercising due to health reasons firstly check with your GP that it is safe for you to exercise especially if you haven’t done anything for years. Come and see us at Central Bassendean Physiotherapy to find out what exercises are best for you. We can particularly be helpful if pain or injury is limiting your ability to exercise.
When it comes to exercise prescription with a physiotherapist there are lots of different approaches to exercising and at Central Bassendean as physiotherapists we aim to match people’s motivations with exercise and discuss individual, realistic and achievable goals.
There are many different options for exercising at Central Bassendean Physiotherapy. We run hydrotherapy classes, a seniors exercise class, Pilates classes, gym programs and we can also write up a specific exercise program for any individual who wants to be independent with their program if it is appropriate. To find out more information about what we offer at Central Bassendean Physiotherapy have a look at our website or our facebook page.
So lastly from Central Bassendean Physiotherapy we leave you with this challenge can you limit your sitting and sleeping to just 23 and ½ hours a day?
For more information on these studies watch the following youtube clip