Many of us may assume we are in the more active category. There are so many ways in which we are reminded to exercise, from the media, our phones, fitness technology, and even support from friends and family. Apps can remind and motivate us and record our activity.
So, if you were to compare your activity with the official updated World Health Organisation Guidelines (WHO) on Physical Activity how do you measure up? Do you know how much activity is advised for good health?
The latest evidence from WHO reaffirms all adults (18-64) should undertake regular physical activity and should aim to achieve at least 150 to 300 minutes of moderate-intensity, or 75 min to 150 minutes of vigorous-intensity physical activity per week, or some equivalent combination of moderate-intensity and vigorous-intensity physical activity. Among children and adolescents, an average of 60 minutes a day of moderate-to-vigorous intensity physical activity across the week leads to health benefits.
Defining moderate and vigorous-intensity physical activity can be tricky. Essentially these are broad definitions and for everyone, it will be slightly different. However, put simply, moderate intensity is activity at a level where you get slightly out of breath, and feel warm, however can continue a conversation e.g. brisk walking, pushing a lawn mower, riding a bike on the flat. Vigorous intensity refers to activity where you feel out of breath and might not be able to continue a prolonged conversation, e.g. running, heavy digging, swimming lengths. Light-intensity activity includes slow walking or other incidental activities that do not result in a substantial increase in heart rate or breathing rate.
On a scale of 0-10 relative to an individual’s capacity, vigorous-intensity physical activity is usually a 7 or 8 on that scale, and for moderate-intensity physical activity, it’s usually a 5 or 6 on the scale, and light intensity is below 5.
Furthermore, the guidelines continue to reinforce the value of muscle-strengthening activity for all adults and children. In older adults (65 years and over), they highlight that activity should also address balance and strength training to enhance functional capacity and prevent falls, such as Yoga, Tai Chi and Pilates is important.
For all populations, the benefits of doing physical activity and limiting sedentary behaviour outweigh the potential harms. It has great health benefits for both now and in the future as you get older. For those not currently active then some physical activity is better than none. These individuals should start with small amounts of physical activity and gradually increase frequency, intensity and duration over time as appropriate.
For those who spend a lot of time sitting, such as wheelchair users or those with limited mobility, physical activity can also be adapted. Our seated Pilates class at Walnut Grove is a great example of this and focuses predominantly on chair-based exercises using a wide variety of Pilates equipment to help strengthen muscle groups. However, the chair is also used for balance so you’re not seated the whole time unless you need to be. We also host classes under the Walnut Grove Wellbeing Community Interest Company such as Senior Strong for a more gentle graded exercise class.
Another popular option for many has been discovering and using our local neighbourhoods for simple free activities like walking and cycling. There are a few local walking groups and cycling clubs for those who like to have the social element too.
Conclusion
Returning to my opening question about how you measure up with your activity levels; if you have maintained or increased your activity levels recently, then well done on your fantastic efforts. Share with others your strategies and motivate others to join you. Taking stock myself, I have tried to maintain my activity levels by using local neighbourhoods for walking and cycling as well as being mindful to limit sedentary time, creating opportunities to drip feed physical activity into my day.
There are many barriers to increasing activity levels, including pain, and muscle and joint problems. If you feel you need help with this from your local Physiotherapy or Osteopathic Teams at Walnut Grove, give us a call to see how we can assist with your physical activity plans. Walnut Grove Clinic. Call 01275 818303 to discuss your needs with our Team.
