We know exercise is good for us, so why can't we stick to it?

73% of people who are set fitness programs give them up! Whether we are looking to help manage an injury, reduce pain or to keep ourselves healthy we all know that movement and activity is the best course of action.

·         For every 30 minutes of non-sedentary activity there is a 20% lower risk of dying from cancer

·         For treatment of heart disease and diabetes, up to 600 minutes of activity per week is recommended

·         For treatment of cancer, improvements can be made with 2000 minutes per week, with possibly no upper limit

·         Running, even slow 5-10 minutes per day, markedly reduces the risk of death from all causes

Research has shown the effectiveness of exercise as medicine, but these exciting and optimistic findings come with some concerning limitations and caveats.

While exercise has been shown to be both as preventative and efficacious as drugs in the treatment of many conditions, it simply doesn’t work.

But why?

It turns out that when a person is involved in a research trial, they are highly motivated and comply with all exercise and activity recommendations. However, once the trial has ended, enthusiasm fades and so too does the regular activity.

Perhaps we need to look beyond exercise?

The good news is that, while exercisers will continue to get all the protective and healing benefits of exercise, you don’t actually have to be an ‘exerciser’ to attain these benefits.

What research is showing is that the same benefits of exercise can be achieved by simply moving – not exercising, and it doesn’t need to be strenuous to be effective.

For every 30 minutes of light-intensity activity, such as housework or walking, there is a 20% less chance of dying of any cause; and of course, a huge benefit of increasing movement is the more a person moves, the more they feel like moving!

Each dimension of movement, from shopping, DIY and walking, to sports, circuits and weight-lifting all have their own health benefits, and can be divided into various categories, as shown in the diagram.

Most rehab and exercise programs tend to fall into the structured and specific categories, and this is most likely their failing, as they are often time, support, location and kit dependent. Therefore, there tends not to be enough compliance once a person is out of the support system.

Taking up a sport, a regular class or exercise program may seem daunting or too greater challenge at this point in time.

Therefore there is the greatest potential for achievable, sustained activity within the non-structured and non-specific areas of movement, such as DIY, shopping, housework, gardening, car cleaning and walking.

The key to sustainability is keeping the convenience high and the expectations low.

If you don’t class yourself as an exerciser, or the thought of a rigid exercise plan or a regular class is unappealing, perhaps looking at how you might create more movement in your day through daily chores and other useful activities maybe more motivational and sustainable?

Could you see walking to the shops, weeding the garden, carrying the shopping, fixing the shower or lifting the laundry as more than a means to an end?

Set yourself active projects around the home, garden or office space and make each movement purposeful and dynamic. With barely any effort you will find that you are raising your heart rate, squatting, weight-lifting and stretching without a gym, pair of trainers or setting any special time aside!

A mentoring style of support that helps a person develop understanding, self-motivation and control over their treatment plan, activity and recovery has been recognised as the gold standard of care.

If you feel you would like guidance on where to start with building more movement into your day and your recovery journey, we take a very individual approach to your care and our support extends far beyond the treatment room.