A CHARTERED PHYSIOTHERAPIST’S PERSPECTIVE
By Paul Bolger. Nano Physiotherapy www.nanophysio.ie
Here are two different approaches to life – which one do you think is more likely to lead to healthy habits and fulfilment?
We’ve heard it before – exercise is great for our health. But how many of us exercise enough? Most of us don’t. But there is hope for us yet.
Let’s look at what is important – how much exercise we really need, what exercise is best for you and why people stick with exercise in the long-run. I hope you come away a little bit more optimistic.
Do More Than Nothing
Research shows us that most of the health benefits from exercise are gained by simply doing something. The law of diminishing returns is in action. In other words – put a little in and you get a lot back.
Look at the graph in the title image – this is diminishing returns in action. Just 10 mins of moderate intensity activity per day brings significant benefit.
Meeting your weekly recommended activity levels (i.e. 2.5-5hrs of moderate intensity activity per week) brings most of the health benefits.
Going well beyond this is not necessary (although athletes and those training for endurance events might reach these levels).
What is Moderate Intensity Activity?
What is moderate intensity activity? It is exactly what it sounds like – it isn’t easy, it isn’t hard.
One useful measure to use is your breathing. If you are breathing a bit heavier but can maintain a conversation – this is moderate. If your breathing is so carefree that you could sing – this is too easy (although easy activity is much better than nothing). If you’re so breathless you can hardly speak – this is too hard (although this is a great way to improve fitness levels for those who are already fit).
The Best Exercise is the One You Enjoy
What you like best is best for you (this is backed by science!). But why? It’s the exercise that you are most likely to do even when your motivation wanes. So, whether you like to dance, lift weights, cycle, swim, tumble or walk – remember that the key is that you are moving your body and doing so consistently.
While different types of exercise (e.g. resistance training) may benefit people depending on their needs, the most important thing is to do something consistently.
Exercising with other people (friends, club, class or group) is another great way to help you to stick to it. The social benefits go far beyond just the benefits of exercise, and who knows what other doors this might open for you.
What Makes People Stick with Exercise
Ask someone why they want to start exercising and you might hear; “I want to get healthy”, “I want to lose weight and tone up”, “I want my independence as I get older”, etc.
Ask someone who regularly exercises why they exercise, and you hear “I do it because I feel better when I exercise”, or “If I don’t exercise it will affect my mood”.
It is the immediate benefits to things like mood and energy levels that keep people exercising. Those long-term health benefits simply become added bonuses.
So, to summarise the key points:
- Do something, however small, and be consistent. Slowly build to 2.5-5hrs of moderate intensity activity per week.
- Find an activity you enjoy (ideally with other people).
- The benefits to mood and energy are what keep you coming back for more.
For more information about motivation – have a look at my previous articles on the Observer website (search my name and you will find them).
Next time we will look at resistance training – what it is and why we hear so much about it these days.
