Get moving — tips from a physiotherapist in Toronto!

Written by alphahealth

1 February 2022

‘Tis the season of the winter blues. Due to the shorter days, lack of sunshine and colder temperatures we often spend more time indoors being sedentary. Let’s review some of the perks of physical activity, general guidelines and ways that we can get motivated to start moving!

The PERKS:

Physical activity has been shown to have significant benefits for our body and mind such as:

  • Increases muscle and bone strength
  • Enhances brain development such as thinking and learning
  • Improves mental health by reducing symptoms of depression and anxiety
  • Helps manage and prevent noncommunicable diseases and conditions
  • Reduces the risk of falls
  • Promotes the maintenance of a healthy body weight

Now that we know the PERKS, how much physical activity do we need?

The WHO (World Health Organization) physical activity guidelines from 2020 are:

  • Children (5-17yrs old) should participate in moderate to vigorous aerobic activity for 60min daily and incorporate activities that promote strengthening of muscle and bone 3x/week
  • Adults (18-64yrs old) should participate in 150-300minutes of moderate aerobic activity or 75-150min of vigorous aerobic activity throughout the week. Strength training is recommended at least 2x/week targeting the major muscle groups of the body
  • Older Adults (65yrs+) should participate in the same amount of activity as adults but also include activities that focus on balance, flexibility and weight bearing activities to prevent fall risk

Moderate activity is defined as something strenuous enough to elicit sweating, shortness of breath however still being able to talk. Examples of moderate activity are: riding a bike, swimming, dancing, lifting weights.

Vigorous activity is defined as high intensity, elevated heart rate and difficulty talking throughout the activity. Examples of vigorous activity are: running, walking up flights of stairs, skipping, sports like hockey and soccer.

Now that we have reviewed what is recommended for our health, let’s talk logistics and how to incorporate physical activity into our weekly schedule.

  • Don’t have access to a gym or equipment? Here are some common ways to get active at home: climbing flights of stairs, putting your outdoor bike on a trainer or cleaning (vacuuming, sweeping, polishing). No weights? A can of soup is ~1lb, a carton of juice/milk ~2lbs, a bag of flour/sugar ~5lbs.
  • Winter weather, let’s get creative. Shovelling snow counts as both aerobic and strength training. Walking in the snow can expend up to 45% more energy than walking on regular terrain. Or how about building a snow fort with your kids.
  • Not feeling motivated? Invite a friend, this can be a great way to reconnect, try something new and help keep you accountable. Or why not rely on your furry friend to get you moving. Whether it’s taking the dog for a walk or playing fetch inside. For those that need something in writing perhaps planning ahead, making a schedule, setting reminders and tracking your progress.
  • No free time? It may feel impossible to find 30-60min of free time in your day but what about 10min, 3 times in the day? Breaking up bouts of physical activity still counts. It keeps your body moving more frequent throughout the day which can relieve stiffness in your joints, stimulates blood flow and can help refocus your brain to get back to work. There are some great 10min workouts online that you can follow.
  • Need additional tips and support? Reach out to your local physiotherapist for more individualized advice on how to get you physically active!

By Olivia Martins

Registered Physiotherapist

Director of Physiotherapy, ALPHA Health Services

Resources:

https://www.who.int/news-room/fact-sheets/detail/physical-activity

http://www.makeyourdayharder.com/about

 

 

 

 

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