Physical Activity and Fitness

“Motion is lotion.” “Use it or lose it.” “Get off your butt!”

We know the drill.

The benefits of physical activity on overall health are unquestionable. As are the health risks of a sedentary lifestyle.

So, why don’t we all do it? Too busy? Too tired? Too painful” Too depressed?

Modern life hasn’t helped us. Kids don’t walk to school anymore. We drive them everywhere. Data collected by the World Health Organization on adolescents show that 80% of them don’t reach recommended targets of physical activity. Adults are better, but 25% of us don’t reach the recommended minimum of 150 minutes per week.

Then there are our ubiquitous screens (Netflix, Facebook, …). But, on the other hand, many of us have smart watches that help us track our activity, help us with goal setting, and can be programmed to act as our coach.

We can’t blame the lack of gyms, although Covid has been a challenge. Many of us have bought home gym equipment, although some of our orders never arrived due to microchip shortages and demand.

What are the proven health benefits?

A longer life! What in the medical literature is called “all-cause mortality” is reduced leading to an increased life span. And what they now call a “health span” — the period of reasonable health prior to age related disabilities.

Here are some specific proven benefits:

Cardiovascular (strengthens the heart and prevents high blood pressure)
Improves lung capacity (improves oxygen in of the bloodstream)
Helps prevent many cancers
Improves cognitive function (thinking and memory) and prevents dementia
Release endorphins and feel good chemicals (improves anxiety and depression)
Increases muscle strength
Improves bone strength (prevents osteoporosis)
Improves flexibility and balance (reduce risk of falls)
Less workplace injuries due to falls or repetitive strain
Helps manage weight gain
Prevents Type II Diabetes Type II (and its forerunner, metabolic syndrome)
Improves sleep
Helps healing (almost always except is acute stages of inflammation or infection)
Spiritual benefits to a more meaningful life (you can read a guest post here by Deborah Christie, JoyFit Instructor)

The self-mastery skill of being physically fit and active is key to a thriving life. Regardless of age.

How much exercise do you need to stay healthy?

The World Health Organization has recently released new recommendations for physical activity for all ages. You can read the details here as published in the British Journal of Sports Medicine.

All adults should do at least 150 to 300 minutes of moderate aerobic physical activity a week. So the minimum would look like 30 minutes five days per week.

All adults should do at least 150 to 300 minutes of moderate aerobic physical activity a week.
world health organization, 2020

Here is how the Mayo Clinic describes “moderate” activity: Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:

Your breathing quickens, but you’re not out of breath.
You develop a light sweat after about 10 minutes of activity.
You can carry on a conversation, but you can’t sing.

Examples would be a brisk power walk, a light jog, biking steadily, or a steady swim. If you are measuring your heart rate, it should be 50% to about 70% of your maximum heart rate (which is calculated 220 – your age).

The alternative WHO recommendation is 75 minutes of vigorous aerobic physical activity per week. Here you are exercising all out to reach at 75 to 85% of your maximum heart rate. Examples would be a hard run, intense biking, or swimming flat out.

Besides aerobic exercise, the WHO recommendation includes muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.

Anything is better than nothing

Any physical activity is better than the couch. Incorporate regular standing and stretching if you have a sedentary job. Take the stairs. Park at the far end of the parking lot.

For those with a time crunch, high intensity interval training (HIIT) has been scientifically validated as an effective exercise strategy. This involves short bursts of maximum intensity, followed by periods of less intensity. The benefits of 30 minutes of moderate exercise can be reduced to about 15 minutes with HIIT. The key here, as in any exercise program that you start, to start slow and easy, and increase your time and intensity as your body adjusts and becomes conditioned.

So many begin with intensity, only to hurt themselves, and give up. Don’t hesitate to get professional help from a trainer or a physiotherapist.

But it hurts too much

Now the single biggest objection that many inactive people, or those who suffer from chronic pain such as fibromyalgia, raise is “it hurts too much,” or “I am too tired.” This is where your healthcare professional, particularly physiotherapists or occupational therapists can help guide you with an appropriate program. A very slow and graded exercise program will actually RELIEVE pain and INCREASE energy. Yes, there may be an initial worsening but that even happens to healthy but unfit people who begin to exercise. Here the old saying, “No pain, no gain,” is also true. Make sure you get professional advice on proper warm-up and stretching for your particular situation as you begin your exercise routine.

Another fear is risk of further injury to an affected body part. That fear may be based on misinformation or faulty beliefs. Again, your clinicians can help you here with accurate information and reassurance that exercise, and NOT rest, is the very thing that is key to recovery. Here the line your clinician may have you repeat is, “Hurt does not equal harm.”

Just do it!

Nike made it famous. It may be cliche, but it is true. The benefits of exercise only accrue when you actually get off your seat and become active.

Find physical activity that you truly enjoy. Get your spouse or friend to join you and hold you accountable. If a morning routine works, lay out your exercise outfit the night before, so you immediately get into it when you get up.

See you on the trails,