Hmmm -> We know it's good for us, but why does daily movement really matter???
It is no secret - many of us spend the majority of our day sitting in front of a computer or doing other sedentary activities. This lack of movement can have detrimental effects on our physical and mental health. In this blog, Julia Twigg , physiotherapist at Move Sports Physiotherapy & Pilates in Geelong will explore the reasons why movement is so important and how you can incorporate more movement into your daily life.
Movement is essential for our physical health. Regular physical activity has been linked to a wide range of health benefits, including:
Improve your mood: 10-15min of daily movement can get you back in your body and help you emotionally regulate. Regular physical activity has been shown to have a positive impact on mood, reducing symptoms of anxiety and depression. Movement can also improve cognitive function, including memory, attention, and processing speed.
Improving cardiovascular health: Regular movement can reduce the risk of heart disease, stroke, and other cardiovascular conditions. Movement helps to strengthen the heart and blood vessels, lower blood pressure and cholesterol levels, and improve circulation.
Building strength and endurance: Movement, especially strength training (like pilates), can help to build and maintain muscle mass, which is important for overall health and functional ability.
Reducing the risk of chronic diseases: Regular movement has been shown to reduce the risk of a wide range of chronic conditions, including diabetes, obesity, and certain types of cancer.
Improving bone health: Movement helps to build and maintain strong bones, reducing the risk of osteoporosis and fractures. This includes weight-bearing exercises such as standing clinical pilates or walking
Ok so now the secret is out -> how do we do it? If you get stuck join us for the month of MAY, where we will be working together to help make a habit of adding movement to your every day.
Need more convincing? Research has shown that individuals who engage in higher levels of physical activity have lower rates of obesity, type 2 diabetes, cardiovascular disease, and some forms of cancer. In a study of over 7,000 adults, those who engaged in higher levels of exercise had a 30% lower risk of developing metabolic syndrome, a cluster of conditions that increases the risk of heart disease and stroke, compared to those who engaged in lower levels of PA (1).
Studies have also shown that regular movement breaks throughout the workday can improve concentration, creativity, and productivity. Movement breaks can also reduce stress and fatigue, making it easier to stay focused and engaged.
Still unmotivated join our team the MOVERS https://www.themay50k.org/fundraisers/movers for the MAY 50K and help us raise $ and awareness for MS.
It doesn't have to be complicated or time-consuming. Here are a few simple tips to get started:
DO Clinical Pilates at Move Sports Physio & Pilates in Belmont for weekly mat classes, or reformer sessions at our Geelong clinic.
Take regular breaks: If you spend a lot of time sitting at a desk, make a point to take regular movement breaks throughout the day. Stand up, stretch, and walk around for a few minutes every hour.
Walk or bike instead of driving: Whenever possible, walk or bike instead of driving. Not only is it better for the environment, but it's also a great way to incorporate more movement into your day.
Find an activity you enjoy: Movement doesn't always have to mean going to the gym. Find an activity you enjoy, whether it's walking, pilates, swimming, or playing a sport.
Make it a habit: Incorporating movement into your daily routine is easier when it becomes a habit. Try to schedule movement into your day, whether it's a morning yoga routine or a lunchtime walk.
There is an instant impact that exercise and physical activity can have on our bodies that have long-term health benefits. We are aiming for 30mins per day.
LET'S GET MOVING!
References:
Healy GN, Winkler EAH, Owen N, et al. Replacing sitting time with standing or stepping: associations with cardio-metabolic risk biomarkers. Eur Heart J. 2015;36(39):2643-2649. doi:10.1093/eurheartj/ehv308
Erickson KI, Hillman C, Stillman CM, et al. Physical activity predicts gray matter volume in late adulthood: the Cardiovascular Health Study. Neurology. 2019;92(15):e1732-e1742. doi:10.1212/WNL.0000000000007247
Balboa-Castillo T, León-Muñoz LM, Graciani A, et al. Non-exercise physical activity and quality of life in older adults: a systematic review. Int J Environ Res Public Health. 2018;15(12):2794. Published 2018 Dec 10. doi:10.3390/ijerph15122794
Abou Elmagd, M. (2016). Benefits, need and importance of daily exercise. Int. J. Phys. Educ. Sports Health, 3(5), 22-27.
Physical Activity Guidelines for Americans. 2nd edition. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines
Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006;174(6):801-809. doi:10.1503/cmaj.051351
Morris JN, Heady JA, Raffle PA, Roberts CG, Parks JW. Coronary heart-disease and physical activity of work. Lancet. 1953;262(6795):1053-1057. doi:10.1016/S0140-6736(53)90665-2
Haskell WL, Lee IM, Pate RR, et al. Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation. 2007;116(9):1081-1093. doi:10.1161/CIRCULATIONAHA.107.185649
Craft LL, Perna FM. The Benefits of Exercise for the Clinically Depressed. Prim Care Companion J Clin Psychiatry. 2004;6(3):104-111. doi:10.4088/pcc.v06n0301
Tomporowski PD. Effects of acute bouts of exercise on cognition. Acta Psychol (Amst). 2003;112(3):297-324. doi:10.1016/S0001-6918(02)00134-8