Apparently our increasingly sedentary lifestyle means that we are burning, on average, 21 times less energy than people 50 years ago! In the UK only 14% adults exercise regularly.
Exercise is not just important in the fight against obesity. Medical research can prove improved balance and a reduce risk of falls in the elderly, along with better mental health (improved concentration, less stress and depression) and reduced cholesterol levels after participants exercised 3 times a week for 10 weeks. Other research demonstrates beneficial effects on bone density in the management of osteoporosis and therefore reduced risk of fractures. Exercise can also be beneficial in the management of hypertension and reducing the risk of diabetes or cancer.
Fear is a frequent obstacle to people starting to exercise. If they experience pain or breathlessness they may be tempted to stop. A Chartered Physiotherapist can help to improve your confidence, reduce pain or joint stiffness before you start and help you to progress safely. A Physiotherapist can help you whether your goal is simply to be able to walk to the shops after a longstanding back problem or to run a marathon.
The Chartered Society of Physiotherapy has developed “The Lazy Exercise Guide for Busy People”. This includes marching on the spot when cleaning your teeth, doing gentle knee bends when on the telephone and going up and down on tip-toe when waiting for the kettle to boil. You could do pelvic floor exercises on a long journey and buttock clenching at the photocopier and no-one will notice. Park a little further from your destination or get off the bus at an earlier stop and walk briskly the rest of the way. This will also help to burn off extra calories if you are trying to lose some weight.
Lead by example in your family. Encourage the children to go bowling, for a good walk or bike ride at weekends instead of playing computer games. Put some music on and increase the pace of your household chores eg vacuuming. Try to get slightly out of breath and increase your temperature at least 3 times a week to improve the health of your heart and lungs.
If you would like ideas on specific exercises tailored to your abilities and expectations a Chartered Physiotherapist is a good place to start especially if you have had pain or injury.
Jo Tait