We all know that physical activity is good for you. The latest Physical Activity Guidelines for Americans came out with new evidence for health benefits (above and beyond those listed in the 2008 guidelines). So what are these “new” health benefits?
- Improved bone health and weight status for children aged 3 through 5 years
- Improved cognitive function for youth aged 6 to 13 years
- Reduced risk of cancer at additional sites
- Brain health benefits, including improved cognitive function, reduced anxiety and depression risk, and improved sleep and quality of life
- Reduced risk of fall-related injuries for older adults
- For pregnant women, reduced risk of excessive weight gain, gestational diabetes, and postpartum depression
- For people with various chronic medical conditions, reduced risk of all-cause and disease-specific mortality, improved function, and improved quality of life
- #ExerciseIsMedicine #GetMoving
This article covers all aspects of bringing physical activity into your life, from what the different types of physical activities there are, intensity, progression and overload, specific recommendations for different age groups (or conditions), and injury risk.
There are more types of physical activity than cardio and strength exercises? Yes! There is bone-strengthening, balance activities, and multicomponent activities. Yoga and dance are great examples of multicomponent activities: yoga works on balance and strength. Depending on what type of dance you do, you can work on cardio, strength, bone strengthening, AND balance!
Progression, overload, and risk of injury are always important to consider when including physical activity into your daily living: “Over time, physical activity will get easier as the body adapts to performing physical activity that is greater in amount or intensity than usual. People should be encouraged to progress to higher levels of physical activity as they become more fit. People can work toward meeting the key guidelines by increasing the amount of time they perform an activity, the intensity of the activity, or the number of times a week they are physically active. Small, progressive changes in activity level and amount help the body adapt to the additional stresses while minimizing the risk of injury.”
When starting physical activity, make sure to choose an activity appropriate for your fitness and health level. This could be a low intensity activity like walking, and for shorter time periods. As you body adapts you slowly progress to higher intensity or duration. “Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow” by starting with lower-intensity activities and gradually increasing how often and how long activities are done.” Don’t forget to follow safety protocols, rules, and policies. Additionally, wear appropriate safety gear and equipment. Finally, contact your local health professional for help and resources to be physically active safely.
Are you located in Sharon, East Gwillimbury, Newmarket, Keswick, or Bradford? Do you need a local health professional to help you recover from injuries and chronic pain so that you can start to #GetMoving and work towards these physical activity goals? Dr. Judith McCann offers free 15 minute consultations if you have any questions. Or book in for an assessment, treatment, and physical activity recommendations. #SharonChiropractor
For a more in depth look, check out the free article on The Physical Activity Guidelines for Americans in the Journal of the American Medical Association (November 20, 218)
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