Easy Ways To Achieve Physical Health
National Recommendations for Weekly Exercise:
- accumulate 150-300 minutes (2½-5 hours) of moderate intensity physical activity (ie, you can talk but not sing), OR
- 75-150 minutes (1¼-2½ hours) of vigorous intensity physical activity, OR
- an equivalent combination of both moderate and vigorous activities
- do muscle-strengthening activities at least two days every week.
FACT… around 50% of the population state they achieve this HOWEVER when assessed with equipment by professionals, only 10% ACTUALLY achieve this amount of exercise.
The guidelines also recommend:
- do any physical activity, as it’s better than doing none. If you currently do no physical activity, start by doing some, and gradually build up
- be active on most, preferably all, days of the week
Barriers to exercise… and our top tips to troubleshoot them!
Lack of time
Build exercise into travel: walk instead of drive to a destination, OR park further away / get off public transport earlier
Get outdoors: join in on the play equipment or kick a ball with your child, or do some weight bearing bearing exercise while they play
Move in small bursts with everyday tasks… see over!
Stick to a regular bedtime to avoid skimping on sleep.
If you are being sleep deprived by little people, practice mindfulness and breath work throughout the day, and move in small bursts.
Avoid foods that you know make you feel flat and lethargic, fill your diet with fresh and colourful whole foods.
Pain and Injury
Initially see on osteopath to resolve your pain injury and advise on activities to include or avoid
Once you are feeling better- move! stretching, strengthening and general fitness reduce the risk of injury and speed up the time of recovery!
Build up slowly - focus on technique and body awareness- then getting stronger and getting your heart rate up!!
Lack of motivation
Choose workout activities you enjoy.. don’t persist with those you don’t like.
Sign up to a class or course with a friend, or just walk together!
Remember something is better than nothing!
Make it a motto for life…
a little and often… move more, sit less, sleep right
Make it an achievable habit!
A sedentary lifestyle increases the risk of heart disease and stroke, diabetes, some cancers, dementia… and a whole heap of others 🙁
Exercise is proven to offset the health risks of prolonged sitting BUT the longer you sit, the greater the time and intensity of exercise is needed to offset!!
It is much easier and achievable to move more and move often on a regular basis!!
PUFFING & POSTURE
✔ Aim to get puffing for intervals for 2-4 minutes… with exercises that are SAFE and work on postural muscles.
✔ Puffing is good for weight loss, and heart and brain health. Strengthening is good for healthy muscles, strong bones, healthy posture and reduced pain and also reduces the risk of diabetes.
✔ Work on technique then on speed!
Some exercises to try…..
- Squats- upright or chair Lunges (backward)
- 4-point kneel leg arm extension
- Side Planks
- Theraband arm work- alternate punches above head, triceps, seated rows.
✔ Try out the app TABATA STOPWATCH PRO = 20 sec on / 10 sec off for 4 minutes.
✔ Change exercises every 4-6 week so your body and fitness continues to adapt
✔ Attend a class every now and then and grab some exercise ideas to get you puffing AND keep your mind sharp!!
MINDFULLNESS & MOBILITY
✔ Stretch, practice mindfulness and breathing and balance.
✔ Increasing mobility with stretching reduces the risk of physical injury and keeps you active!
✔ Mindfulness helps reduce stress and improves body awareness, decreases fatigue, lifts moods and increases motivation.
Some exercises to try…..
✔ Breath work to try sitting legs crossed or in a chair, close your eyes-
- Breathe in through the nose, follow the breath into back of lungs- pause.
- Breathe out, follow the breath out of the lungs out of the nose - pause.
- You can also practice moving breath along spine.
✔Brush your teeth with your eyes closed - alternate balancing on left and right foot, using opposite hand to brush your teeth… A study of 55 year old’s showed that being able to stand on one leg with eyes closed was the best marker of longevity!!