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Exercise is one of the best things you can do for your health. It can reduce your risk of chronic diseases like diabetes or cancer, stroke, dementia, osteoporosis, and obesity. Exercise also helps with your mood, sleep, and overall quality of life.
Despite all of these benefits, most Americans don't get enough. According to the Department of Health, 80% of Americans don't meet the recommendations for physical activity. This is impacting our health. About half of American adults have a preventable chronic disease. The good news is that exercise has a positive impact on seven of the ten most common ones. That leads to the question:
Are you getting enough activity?
Understanding the Guidelines
The Department of Health provides specific guidelines for different age groups to help ensure everyone gets the right amount of physical activity. Here's a breakdown:
Preschool-aged children (ages 3 - 5): Should have at least 3 hours of physical activity daily, which can include playing, running, and various forms of unstructured and structured activities.
Children and adolescents (ages 6 - 17): Need at least 60 minutes of activity a day. This should be a mix of moderate to vigorous activities, including muscle and bone-strengthening exercises at least three days a week.
Adults: Should aim for 150 minutes of moderate-intensity aerobic activity weekly, plus muscle-strengthening activities on at least two days. This can include activities like brisk walking, cycling, or swimming, combined with strength training exercises like lifting weights or doing yoga.
Older adults (ages 65 and older): Should follow the same guidelines as adults but with additional components like balance training to prevent falls. This can involve exercises like tai chi, balance exercises, and flexibility activities.
Why Many Fall Short
Despite knowing the benefits of exercise, many people struggle to meet these guidelines due to various barriers such as:
Lack of time: Busy schedules often make it challenging to fit in regular workouts.
Injuries or chronic pain: Physical limitations can discourage or prevent regular exercise.
Lack of motivation: Without a structured plan or support, it's easy to lose motivation.
Uncertainty about how to exercise safely and effectively: Many people are unsure where to start or how to exercise without risking injury.
The Role of Physical Therapists
If you're falling short on physical activity, you may not think of your physical therapist (PT) as someone who can help, but you should! Physical therapists have extensive training in anatomy, physiology, and movement science. They are uniquely qualified to help you overcome barriers and get moving safely and effectively.
When to Choose a Physical Therapist
Here are some situations where a PT can be particularly beneficial:
Recovering from an injury or surgery: PTs can design rehabilitation programs to help you regain strength, mobility, and function safely.
Pain or limitations that affect your movement: PTs can assess and address issues like chronic pain, joint problems, or movement restrictions.
Chronic conditions: For conditions such as arthritis, diabetes, or cardiovascular disease, a PT can create customized exercise plans that improve overall health and manage symptoms.
Improving balance or preventing falls: PTs can help improve stability and reduce the risk of falls through specific balance and strength training exercises, which is especially important for older adults.
Personalized fitness programs: PTs can develop personalized exercise programs that address specific weaknesses, imbalances, and fitness goals, ensuring a safe and effective workout regimen.
Collaborative Approach to Fitness
Your PT can work with your physicians and medical team to ensure your workouts are safe and tailored to your needs. As you progress, they can also collaborate with other fitness professionals, such as strength coaches or personal trainers, to help you achieve higher fitness levels.
Achieving a Healthier You
With your PT's guidance, you can address limitations, prevent injuries, and design a personalized program that keeps you motivated and moving towards a healthier you. Here are some tips to maximize your workouts:
Set realistic goals: Work with your PT to set achievable fitness goals that keep you motivated.
Track your progress: Keeping a workout journal or using fitness apps can help you stay on track and see your improvements.
Stay consistent: Make exercise a regular part of your routine. Consistency is key to seeing long-term benefits.
Mix it up: Incorporate a variety of activities to keep things interesting and address different aspects of fitness.
Listen to your body: Pay attention to how your body feels during and after exercise. Communicate with your PT to adjust your program as needed.
Exercise is a powerful tool for improving your health and quality of life. With the right support and guidance, you can get the most out of your workouts and enjoy the many benefits of staying active. Don't hesitate to seek the help of a physical therapist to ensure you're on the right path to a healthier, happier you.
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