Physical activity, we all need it, but how many of us do it?

Over the last week the World Masters Games were hosted in Auckland, New Zealand.  These Games are the largest multi-sport event in the world, held every four years and most sports are open to ages 30+.  There are 28 sports in the Games and most don’t have qualification criteria minus age.  The Masters Games philosophies are centred around promoting friendship and understanding between mature sports people regardless of their age, gender, race, religion and sport status.

What we love here at Watsonia Physiotherapy about the Masters Games is their attitude that anyone can compete, even if it’s just for fun.  It’s very important as we get older to remain fit and active, especially as research has shown that exercise decreases the falls risk in the older population.  Exercise also increases exercise tolerance, reduces body weight, reduces blood pressure and reduces the amount of bad (LDL and total) cholesterol in the body.  Exercise also improves muscular function and strength and the body’s ability to take in and utilize oxygen.  Furthermore, a study found that patients who were newly diagnosed with heart disease returned to work earlier and had increase qualify of life after participating in exercise programs.

The current physical activity guidelines for adults in Australia is:

  • Be active on most, preferably all days every week
  • Accumulate 150-300 minutes of moderate intensity physical activity ever week
  • Do muscle strengthening exercises activities on at least 2 days each week

Stuck for ideas on how to get active?  We have some here for you:

  • Go for a daily 15-30 minute walk
  • Go on a bike ride
  • Go for a swim at your local pool
  • Attend a gym class at your local gym
  • Take part in local walking or running groups (see below)
  • Join a clinical pilates class at Watsonia Physiotherapy

For those who are wanting to start exercising but unsure how, book in to your Watsonia Physiotherapist today to get started!  Call 9434 3088.

For walking groups in the City of Whittlesea visit https://directory.whittlesea.vic.gov.au/sport-and-leisure-clubs/walking-groups.aspx

To find a walking group near you visit http://walking.heartfoundation.org.au/walking/find-walk/

 

References:

Department of Health.  (2014).  Australia’s Physical Activity and Sedentary Behaviour Guidelines. Retrieved from http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines

Myers, J. (2003). Exercise and Cardiovascular Health. Circulation, 107(1), 2-5. doi: https://doi.org/10.1161/01.CIR.0000048890.59383.8D

Plummer, P., Zukowski, L., Guiliani, C., Hall, A. & Zurakowski, D.  (2016).  Effects of Physical Exercise Interventions on Gait-Related Dual-Task Interference in Older Adults: A Systematic Review and Meta-Analysis.  Gerontology, 62, 94-117.  doi: https://doi.org/10.1159/000371577