Do you really need to take 10,000 steps daily?

The idea of reaching 10,000 steps on a daily basis is daunting for many people. In the US, one count averaged daily steps at 4800, and in Australia the average hits around 7500 steps per day. That’s a bit of time on your feet – but still well below the 10,000 steps that gets tossed around a lot. It bears asking:

How much do you risk by not hitting your 10K target?

Less than the publicity would make you believe. As it turns out, there’s no real scientific basis for the recommendation of reaching 10,000 steps. Rather, this number likely originated in Japan in the mid-1960s, either as part of a marketing campaign for a pedometer, or based on the name of a pedometer brand. As an aside, it’s reallllly convenient for such a nice round number to be the magic number we need for health. Our bodies don’t often work on such easy numbers!

That said, the number of steps you take every day does have an impact on your overall health. Numerous studies show that the more steps you average on a daily basis, the healthier you’ll be. This tends to mean that you’ll enjoy a longer life span, with a higher quality of life, than if you average fewer steps on a daily basis. Somewhat frustratingly, there doesn’t seem to be a minimum number you do need in order to achieve health benefits; We just know that the more you do, the better your health will be. As for getting steps just walking around, rather than going for a walk to workout (or other exercise, for that matter)? Interestingly, health markers and life expectancy seem to be strongly linked with just being on your feet more, as a designated workout or not.

In one recent study, the biggest decreases in risk of death occurred when inactive women became more active – even if it was nowhere near the 10,000 mark! Published in the Journal of the American Medical Association, researchers looked at the daily step count of about 16,000 older women over the course of a week, and found that in the 4 years following the study, those in the lowest step count group were also the most likely to die. This was found even at the relatively low end of the step count spectrum:  women who averaged approximately 4400 daily steps had lower mortality rates than those who took about 2700 steps a day. A higher number of daily steps saw an additional decrease in overall death rates, up through about 7500 steps daily.

So don’t sweat the 10K mark – just get up and get moving!

 


Outdoor gym and walking path at Moorlands Park Toowong

Great Outdoor Gyms in Brisbane

In-home exercise physiology sessions are really popular thanks to their convenience and flexible scheduling, allowing clients to fit sessions in with the other things in life that matter. But that doesn’t mean people necessarily want to be stuck at home. And one of the great things about living in Brisbane is that we can take our in-home sessions outside, taking advantage of the parks, walking trails, bikeways, and outdoor gyms that the Brisbane City Council has installed throughout the city – plus the (almost always) beautiful weather. Some of our favourite spots for in-home sessions are actually outside!

Here are some of the outdoor exercise spots we love to put to use:

Moorlands Park, Toowong

A playground for kids is complemented by a playground for adults. This little park is tucked right off of Coronation Drive in Toowong and is complete with an outdoor gym including parallel bars, chin up bars, suspension training rings, and plyometric boxes, among other choices – definitely enough to give yourself a well-balanced full body workout. It’s also an easy spot to jump onto the Bicentennial Bikeway through a tunnel running underneath Coronation Drive.

Bicentennial Bikeway and Walking Path, Coronation Drive – Toowong/Auchenflower/Milton/Brisbane City

Ok, this one is not a gym, but it is great. The Bicentennial Bikeway (the Coronation Drive Bikeway to locals) was upgraded a few years ago into a pretty flash cycle and walking path. The upgrade saw the Bikeway split into dedicated cycle and pedestrian lanes, keeping the faster and slower moving objects separate so that you don’t have to worry about getting run over! The bikeway runs from Toowong to underneath the William Jolly Bridge, about 2.7km. This is an immensely popular stretch with well maintained paths and minimal hills. The biggest drawbacks: There’s not a lot of shade, and if you hit peak foot and cycle traffic, you’ll find it’s quite busy. There are plenty of water stops along the way, and some covered seated areas where you could do dips, step ups, and squats, if you wanted to do a combined bodyweight strength and cardio workout.

Robertson Park, Indooroopilly/Taringa

A nice little walking loop tucked between the St Lucia Golf Links on one side and Indooroopilly State High School on the other. There are several exercise stations interspersed along the path, including a climbing rope, chin up bars, step up steps, and others. You could get a great workout here by running or briskly walking a loop, and stopping at a different exercise station for each lap you do. You can also duck across the road and take a walk or run down the wide walking path that runs along Hillside Terrace in St Lucia.

Frew Park, Milton

New in 2014, Frew Park has an amazing playground complete with climbing and bouldering areas that are good enough for adults to play on when the kids aren’t around. If you’re looking for more traditional exercise equipment, there is also an outdoor gym area featuring cycle and elliptical type equipment, chin up and dip bars, and others. The gym area is edged with a concrete edge that is perfect for high squats or step ups. And there is a concrete walking path that rings the gym, allowing you to walk or run some laps if that’s your thing. An added bonus: As home to the Roy Emerson Tennis Centre, Frew Park also hosts their own coffee shop, open 7 days per week.


Brain-Boosting Exercise

Exercise 101:  It builds muscle, and increases fitness, and can make life a little easier – and not just physically!

It’s well known that exercise and physical activity helps you maintain good physical health. Did you know that exercise is good for your mental health too? Maybe you’ve heard that it’s a primary treatment recommendation for depression, or heard a friend describe getting a mental boost from a workout. Maybe you’ve had the really strong “I FEEL GREAT” feelings after you’re done. But where does that boost come from?

exercise fun

While these “feel-good” feelings are stimulated by exercise, their actual source is in the brain itself. During times of stress, which is how the body perceives exercise, the brain releases endorphins, a type of hormone that we commonly associated with a rush of euphoria. These hormones help block any pain signals that the stress might be causing, as a preventative measure of sorts.

They also make you feel damn good. As above, endorphins create feelings of euphoria – they are chemically similar to morphine! – and can increase positive thoughts and feelings. The “endorphin effect” can be both immediate and (with regular exercise) long-lasting. My first-hand experience with post-workout elation and exhilaration has made me a strong supporter of exercise as a useful element of treatment for depression and anxiety, both of which have popped up in my life. And there’s growing support that exercise can play a role in treatment and prevention of other mental illnesses, including helping to manage physical health challenges that can sometimes occur alongside.

It’s not just about feeling good, though. Long-term mental health can also get a boost from exercise. During times of stress, the brain releases another biochemical protein: brain derived neurotrophic factor (BDNF). This protein protects brain cells and their connections with each other, called synapses, which in turn helps improve brain cell signaling and can reverse cell damage. Improved connections between brain circuits mean improved memory, attention span, and processing speed. In some studies, increased levels of BDNF have actually been shown to have a reparative effect, and may eventually help us restore learning abilities and memory. Even low-key or modest levels of exercise, like going for a walk every day, have been show to produce BDNF-related improvements.

Neurons

The protective effects of BDNF extend throughout life. Many studies of brain health in older adults have shown that people who were more physically active earlier in life were less likely to develop degenerative brain diseases such as Alzheimer’s disease or dementia. In the early stages of these diseases, people can also benefit from exercise: the aforementioned walk can help prevent disease progression. We tend to produce less BDNF as we age. Given the benefits, it makes sense to get moving regardless of current age or mental health.

Biochemicals aside, exercise actually benefits the brain in some of the same ways that it benefits the rest of our body. The blood vessels in our brains are very small, but still susceptible to the same types of damage as any of our other blood vessels. A stroke is one of the most common types of cardiovascular disease, and is the brain equivalent of a heart attack. While large strokes are usually quickly noticeable, small ones may occur without your knowledge. Tiny blockages leading to potentially unnoticeable mini-strokes can damage small areas of the brain and may lead to long-term mental health decline. You can vastly decrease your risks though: Your brain’s blood vessels are positively affected by exercise – the same way as the rest of your blood vessels throughout your body. Good blood vessel health (also called vascular health) also means optimal blood flow to the brain, and with it, optimal delivery of nutrients and oxygen. Sounds like a good idea to keep those channels open!


middle age woman doing yoga on rooftop

How do I become stronger physically without going to the gym?

I don’t have (or want) a gym membership. What can I do every day to get stronger?

Muscle mass naturally decreases with age, about 1% per year from your mid-30s onward. Strength decreases along with that loss. This is easy to ignore – when you’re in your 30s, 40s, 50s, it’s easy to not notice any losses, or feel like you’ve got plenty of time to make them up. And there’s no shortage of people that say they figure it’s just part of getting old.

While these losses are indeed part of the aging process, that doesn’t mean you just have to sit there and accept them. There’s lot that can be done to maintain strength and muscle mass regardless of age. And you definitely do not need a gym. Instead, get creative and find ways to move your body against resistance. Some of the examples commonly discussed with our personal training and exercise physiology clients include:

Do some pushups. For easier versions, choose an incline option, with hands on the wall, the kitchen table, counters or benchtops, back of the sofa etc. The lower you get to the ground, the harder the exercise gets. You’ll want to find the balance between the difficulty of the exercise and your ability to maintain good technique – if your back hurts or you can’t maintain a straight line while doing it, find something easier.

Carry your groceries in a shopping basket or bags, rather than a cart. This will help build upper body strength and perhaps surprisingly, core stretch – the core muscles will work hard to counterbalance the external weight and keep you in an upright position. It’s important to alternate which side you carry items on, only using one can actually create an imbalance in core strength and muscle tension. Bonus: If you park farther away, you’ll carry grocery bags for a longer period (building upper body and core strength) and get more steps.

Take the stairs. This may seem more like cardiovascular work, and climbing stairs does count as aerobic exercise, but it’s also a great strength builder for the lower body. Minimize your risk of knee pain by taking your bodyweight through the back of the foot, not just the toes. Bonus: Carry things while you’re doing it for increased resistance.

Squat down to pick things up. Instead of bending over from the waist to pick something up off the floor, squat down by reaching down and back through your hips and sitting on your heels. NOTE: This move is often stiff and uncomfortable for people who sit a lot, especially at first. Squat as low as you can and keep your chest lifted to minimize back strain. Even if it’s not a large movement, this will actually help you regain joint mobility and movement ability through the hips over time.

Do some sit-to-stand squats. Find a chair, sofa, stool, etc. that is slightly lower than what you normally sit on. Reach backwards with your hips and slowly lower yourself down to the seat, controlling your movement all the way. Push through your heels to stand back up. Repeat 10-15 times per set.

Daily activities can be safe strength builders as long as you keep two key points in mind. Anything you do need to be pain-free, both during and after the movement (noting that there is a difference between the muscle burn from 1000 crunches and the catching, stabbing, sharp pains that often go along with acute injuries). The first rule is always “Stay Pain Free”. The second point: Strength building still takes effort, regardless of where you do it. That means that whatever you’re lifting, moving, or carrying will still need to be heavy enough to feel like effort. There are many many ways to achieve this, so get creative. What can you come up with?


Red Emergency sign at the entrance to an emergency room

Do you really need a doctor’s clearance to start exercising?

You might. And you might not. Getting a doctor’s clearance prior to starting an exercise program has one purpose, which is to answer this:

How much will your health status place you at risk for a medical emergency during exercise?

To some degree, common sense applies here. How healthy are you right now? Do you have any physical concerns, or anything going on with your body that doesn’t seem quite right? Anything you honestly can’t explain?

These are things that should prompt a visit to your doctor prior to starting an exercise program, according to many major exercise science and medicine associations (including the American College of Sports Medicine, the National Strength and Conditioning Association, Exercise and Sports Science Australia, and Sports Medicine Australia, among many others). The results of an examination or testing are used to gather information and provide guidelines, with an overall goal to decrease your risk of a sudden, serious medical event – in layman’s terms, a medical emergency that could lead to disability or death.

That’s scary stuff, and it makes sense to limit your risk. Good news for you though – for most people, that risk is actually really low. While these risks are elevated during and shortly after high-intensity exercise, it’s important to bear in mind the following:

  • There is a wealth of current and historical data show that heart-related events (those that are highest risk, and that you might be most worried about) are associated with exercise in only about 5% of cases. To put it another way, they happen to about 20 people out of every million.
  • Low- and moderate-intensity exercise is even less likely to trigger anything but improved fitness.

So if you’re ready to start an exercise program, what should you do to get started safely?

Gauge how hard you plan on working. According to current recommendations, low to moderate intensity exercise is a great place to start no matter what your current health status is – it’s actually high intensity exercise that is most likely to lead to problems during or immediately after a session. If your plan is to start high intensity workouts, you should examine the following points in a little more detail.

Intensity is relative – if you’re not used to doing much physical activity, you’ll likely find that as you start out, many things feel harder or more intense than you might expect. Use the talk test – can you comfortably carry on a conversation during activity? – to help keep yourself to an appropriate work intensity. And ease into exercise. For example, consider starting with a long walk rather than a short run.

Be smart about how you start. If you think you might have more than two risk factors for cardiovascular disease, or if you have another diagnosed health condition, including conditions like asthma or Type 2 diabetes, definitely go talk to your doctor. While your GP or PCP probably won’t be the ultimate expert in exercising with health conditions, they definitely are the experts in who you should see for that information, whether that be an exercise physiologist, a cardiologist, or another specialist. Plus, with the right referral from your doctor, you may have insurance options that help cover the costs of learning to exercise with expert guidance.

An additional point on this – if you haven’t been to see a doctor in some time, and have a sense that you may have some health risks, making that appointment and getting there can be scary. I know that, exactly and personally. But even if they have not-great news, it’s likely nowhere near as bad as you think, and there’s a lot you can do about it.

Self-diagnose (just not with Dr. Google). Use a pre-exercise readiness questionnaire (PAR-Q) form like the one here to help determine whether you are at higher risk of an exercise-associated medical emergency, and if you need talk to a doctor before starting high-intensity workouts. If you’re starting an organized (or even semi-organized) program, like personal training, exercise physiology, and programs like Crossfit, F45, HIIT training, and others, you should definitely be using this and your personal trainer or program coach should provide some version of it. If they don’t, or if you’re more likely to exercise on your own, it’s still worth using. Just print off your own copy and fill it out (it takes about a minute). And remember that it’s generally deemed safe to start with a low or even a moderate intensity exercise program – just listen to your body, and if says stop, then stop!

Exercise is generally awesome for your health, and while getting a medical clearance and/or a clinical exercise test can be beneficial, requiring this step can actually keep a lot of people from getting started in the first place. Going to the doctor for a medical or other testing can range from a painful waste of time to a frightening appointment with a lot of scary information that you previously lived with in blissful ignorance. On the other hand, is avoiding this clearance an unnecessary risk? Use the PAR-Q and be honest with yourself, start easy, and always always always pay attention to what your body is telling you!

For more information:
Pescatello, L. S., Arena, R., Riebe, D., & Thompson, P. D. (Eds.). (2014).  ACSM’s Guidelines for exercise testing and prescription (9th ed.). Philadelphia: Lippincott Williams and Wilkins.

 

HealthFit Coaching’s Exercise Physiology in-home and in-clinic programs provides expert guidance in safe exercise programs for existing health problems. Exercise is powerful medicine. Get healthy, feel better. Start now.


Walking along coronation drive in Brisbane

Client Question: Can Walking Uphill Take The Place of Lower Body Resistance Training?

Thanks to one of our exercise physiology clients in Indooroopilly for a great question!

Hill climbing can be a challenge to the muscles of the lower body, whether you walk outdoors or on a treadmill. As a result, uphill walking can help improve the strength and endurance of the lower body muscles. But it will not completely replace the need for lower body resistance training.

You may feel that walking uphill is a physical challenge, and you are not wrong! The major muscle groups in your legs have to work harder to keep you moving, and that can certainly lead to greater strength development than walking only on a flat surface. Walking will only stimulate strength development up to a point though, and relying on walking for strength will mean you’ll also miss out on other important elements of fitness.

Resistance Training Develops and Maintains Joint Mobility

Most strength or resistance training exercises require larger movements than walking does. These larger movements are the key to maintaining joint mobility (the freedom to move your joints through a normal, full range of motion). This keeps you moving well and can reduce wear and tear on the joints – one of the biggest causes of joint pain.

Resistance Training Develops and Maintains Muscle Strength

Strength is important, even if you don’t see yourself entering any future strongman competitions. You need a minimum, basic level of strength to meet the demands of daily life, whether that means lugging a heavy bag or briefcase around all day, carrying the groceries, or picking up the kids. While any activity that makes you work hard will develop muscular strength to some degree, resistance training is the best for this. A dedicated strength-building workout will promote far more strength than any you might build as a by-product of other exercise.

Resistance Training Helps Maintain Movement Abiliity

The combination of strength and joint mobility will help you maintain your overall movement ability, agility, balance, and gait well into your golden years. These two components of fitness and musculoskeletal health are what give you the ability to catch yourself if you trip, reach overhead to grab things down from shelves, and generally maintain your ability to walk, jog, and run well throughout your entire life.

Resistance Training Helps to Maintain Muscle Mass

Around about your mid-30s, you’ll start to lose about 1% of your muscle mass every year. Over time, this has a huge impact on your movement ability (muscle mass is directly related to physical strength) – if you don’t take action. Your body will keep the muscle it uses. Use resistance training to maintain muscle mass and your muscle mass will keep you moving.

Over time, muscle loss can also substantially slow your metabolism, one part of why many people gain weight with age. Remember that old saying “muscle burns more calories than fat”? It’s true! Resistance training keeps your metabolism revved up, helping you more easily lose weight and keep it off.

So you can’t rely on the treadmill to build lower body strength. Do you have to join a gym? Not at all. If the rise of in-home personal training options and other at-home workouts tell us anything, it’s that you can get a great workout at home with little to no set-up. Our in-home personal training, exercise physiology, and coaching options do recommend a few different training tools, but you can start resistance training at home using just your bodyweight and branch out as you need to. You’ll probably find that you actually have a few things already lying around the house that you can use to provide resistance. Get creative and enjoy the benefits!

For more information:
Plowman, S. A., & Smith, D. L. (2017). Exercise Physiology For Health, Fitness, and Performance (5th ed.). Philadelphia: Lippincott Williams & Wilkins.
Franz, J. R., & Kram, R. (2013). How does age affect leg muscle activity/coactivity during uphill and downhill walking? Gait & Posture, 37(3), 378-384. doi:10.1016/j.gaitpost.2012.08.004

Lean middle age man trying to open a jar

What is Functional Training?

The short answer: Functional training is exercise that mimics and prepares you for the movements you make in everyday life.

The longer answer: Will depend on who you talk to! Functional training can have as many definitions as there are trainers.

In exercise science, functional training refers to an exercise or training program that will keep you physically capable of meeting the demands of daily life. Programs are designed around your day to day activities and include exercises that develop strength, endurance, and mobility in the same movement patterns that your daily activities use. As an exercise physiologist, I see functional training programs as those meeting your physical needs, whatever they are, which of course leaves a lot of room for variation. For instance, the program for an avid runner might include specific exercises to increase running speed, or to help the body better absorb impact. A program for a stay-at-home parent with young kids might be focused on maintaining good hip mobility to help with getting down and up off the floor, and on building upper back strength and core strength to help balance out the changes in posture that happen when you carry kids around. In other words, true functional training is really specific to YOU.

How does this mesh with functional training programs provided by different gyms and personal trainers?

Functional has been a fitness industry buzzword for a while now, but it’s often not clear what you might get in any given functional workout. Early functional training programs were focused on neuromuscular training exercises, generally involving moving with your eyes closed or balancing on a stability ball to challenge balance or reaction times. One might think of this training as developing the finer points of physical coordination and movement.

More recently, Crossfit and other fitness and training companies like F45 have grabbed onto the “functional” term, though these workouts have moved far away from challenging the finer points of movement. I’d argue that this current crop of functional training providers actually provide cross-training, as the workouts are changed on a daily basis with an emphasis on developing a broad base in strength, power, and cardiovascular endurance. These are all elements of fitness that are needed for high quality functional movement and for good health in general.

When I compare them to the movements of daily life though, I find them somewhat lacking – from a true functional perspective. Heavy squats, battle ropes, box jumps, chin-ups, sprints, and other exercises are common components of these workouts. But when in day to day life do you find yourself needing to jump up onto something as high as your knees?

How much do the differences between functional personal training or gym programs and other functional programs really matter?

They might not matter at all. It really depends on how much you feel like you need a specific, individualized exercise plan. Some people will be fine with the generalized, cross-training style “functional” training, namely those who already have a moderate level of fitness and good movement control. True functional training provided by an exercise physiologist or a personal trainer with significant additional training in movement assessment and movement quality is the right choice for you if you:

  • Are starting physical activity or exercise for the first time, or after a long period off
  • Have a history of joint pain or injury
  • Have a long-term health condition, especially if this impacts your movement ability and physical capacity
  • Want to refine your movement technique to prevent injury and maximize progress

You will always be the best judge of what will work best for your lifestyle and your body. If you want to focus on functional training that supports your everyday activities, think about what movements are required, and look for exercises (or professional guidance) that will help you replicate those movements with just a little more intensity.

 

 

HealthFit Coaching provides in-home personal training and exercise physiology in Brisbane. HealthFit Coaches specialize in providing individualised functional training for general fitness and long-term health conditions. Contact HealthFit now for an obligation-free phone call to find out how we can help you be healthy, fit, and happy.


Fit and healthy middle age woman in leggings and a tank top doing a plank exercise to develop core strength

The Fourth Element of Fitness: Neuromuscular Exercise

Most exercise programs focus on the three most common elements of fitness: strength, cardiovascular endurance, and flexibility. However, a separate focus on each of these elements means you’ll overlook what training and exercise is all about: Allowing you to move better. Better could mean moving more, or being able to do specific activities, or moving in a way that is safe and will keep you pain-free.

The fourth important element is neuromuscular training. It is this type of exercise that helps maintain your movement ability and good physical function. It builds on your existing strength, endurance, and flexibility to develop coordination between muscle, joints, and the brain. For every movement you want to make, your brain will take in information from your five senses and from the thousands of tiny nerve endings all over the body, and then tells the nervous system when and how to activate various muscles to create that movement.

Sometimes this is straightforward – simpler movements like drinking from a glass take less coordination. More complex movements are highly coordinated. For example, many of us take walking for granted, but think about a child learning to walk: You have to move lots of body parts at once in a very specific manner to maintain your balance and body position and move forward.

This muscle-joint-nervous system coordination allows you to complete physical movements like walking and maintains agility and reflexes, as well as balance and body positioning. In exercise science, we refer to this as Functional Training, as it supports your ability to carry out tasks and activities of daily life. If you’re an athlete, that can mean specific skills training in your sport. If you don’t play sports, neuromuscular control is what allows you to catch yourself if you trip, or drive a car or ride a bike.

To maintain good movement, you do need strength, cardio endurance, and flexibility – but these elements along don’t guarantee lifelong good movement. You can maintain good neuromuscular control if you challenge yourself with exercises that mimic the movements that you use in everyday life, like standing up from a low seat, walking up steps or a hill, or changing your walking speed while you’re on the move. Training balance and good posture is also important, but you don’t need to do any sort of crazy exercises to do this. In fact, this training can be as simple as standing on one food while you’re brushing your teeth, or remembering to sit up straight when you are at your computer. Even simply remembering to think about your body as you move can be immensely helpful!

 

Need help developing your functional fitness and movement quality? HealthFit Coaching is mobile, offering in-home personal training and exercise physiology and making everyday fitness easy to achieve. Contact HealthFit now to take your first step!


Fit healthy middle age man swimming in an outdoor pool in Brisbane

What Are The Most Common Types Of Exercise?

Depending on your workout or the type of physical activity you do, you can gain muscle strength, cardiovascular and aerobic endurance, improve your flexibility and joint health, or help maintain other components of good physical function like balance and coordination. The most common components of exercise programs are resistance training, cardio or aerobic exercise, and flexibility. Since they all provide different benefits, it’s essential to include a balance of these different types:

Resistance training (also known as strength training or weight training): Resistance exercises are those that train your body to produce force against some sort of resistance, whether that is your own body weight, resistance bands, traditional dumbbells and barbells, or a multitude of other training equipment.

Moving against resistance stimulates your muscles to develop size, optimal length and muscle tone, and contraction ability, as well as the coordination to be able to complete daily tasks with ease. These characteristics can promote good posture, reducing the risk of injury and poor health, improve body composition (the ratio of body fat to lean body tissue), enhance movement abilities, and generally boost self-confidence and self-esteem.

Resistance training can be further broken down into training programs that are focused on developing maximal muscular strength and power, muscle size, or muscle endurance. For most people with non-athletic goals, development of muscle size will provide the greatest all-around benefit for lifelong muscle health. It’s important to consider that the training benefits are directly related to the amount of work you put in – regardless of the training focus, if you aren’t training with enough effort, no benefit will be seen.

Cardiovascular training (also known as aerobic training or endurance training): This is exercise or activity that is made up of repeated, often rhythmic movements that use the large muscle groups of the arms and legs. These types of exercise usually don’t require much or any special training or practice, and are often done for an extended period of time – though “extended” is all relative. (If you’re just starting out with aerobic exercise, extended might only mean five minutes.) Some of the most common examples include walking and running, cycling, and swimming, though many other activities also fall into this category.

Cardio exercise helps your heart to beat more efficiently, in turn using less energy to move oxygen and nutrients, and keeps the blood vessels healthy and able to respond to the demands that movement can place on your body. This decreases wear and tear on the heart and the blood vessels, lowering the risk of heart disease and cardiovascular conditions, as well as the risk of sudden conditions like a heart attack.

Flexibility or Stretching and Joint Mobility Training:  These exercises have two specific but closely related training goals. Flexibility exercises are designed to promote optimal length in the soft tissues surrounding a joint or a series of joint, which will allow the joint to move freely within its available range of motion. Flexibility training targets the muscles and connective tissues around the joint. Joint mobility refers to the ability of the joint itself to move freely. Joints can become stiff with lack of movement, which can stiffen the connective tissues within the joint, or can lose movement ability when the flexibility of surrounding muscles and connective tissues decrease. In order for a joint to be mobile, the soft tissues surrounding it must be flexible, and in order for the soft tissues to develop or maintain flexibility, the joint must be able to move freely. Both of these components are important in maintaining good posture and movement ability – key components to an active, pain-free lifestyle with low injury risk.

Flexibility can be developed by traditional static stretching exercises, which involves moving to the point of moderate stretch and holding that stretch for at least 30 seconds (the minimal amount of time required to create a lasting change in flexibility). Dynamic stretching is a better option for joint mobility training, as it’s performed by moving into a stretching position, holding it for a few seconds, and then backing off. By combining this stretch with a greater degree of joint movement, you can develop and maintain optimal joint mobility. Spending time on both static and dynamic stretching will give you the best results.

Resistance training, cardiovascular exercise, and flexibility are the three most commonly discussed components of a balanced exercise program. But there is another component that is often overlooked, yet is perhaps the most important component of exercise and activity, especially when it comes to maintaining good functional movement throughout your entire life. Be sure to check out our upcoming post on Neuromuscular training at the end of the week!

 

Looking for the best in-home personal training and exercise physiology program? Look no further. HealthFit coaching provides exercise programs that are real-life ready – flexible enough to work with your lifestyle without sacrificing your health and fitness goals. Take the first step to lifelong health and fitness – Contact HealthFit Now.


What’s the difference between exercise, physical activity, and movement?

All refer to different ways of using your body. The differences lie primarily in intent, intensity, and duration, but other elements also impact what category your activity might fall into. And don’t worry about not working hard enough – it’s all good for you!

Movement

The broadest category of, well, body movement. For our purposes, movement means using your body in an irregular, spontaneous manner, often to complete a specific task. Movements may use all of your muscles or joints, or just some of them, depending on the action you are working to complete. We consider movement as the brief, one-off activities that move us through our daily lives.

Examples: Walking from your parked car into the office or the supermarket, making the bed, bending over to pick a pen up off the ground, knitting

Physical Activity

For our purposes, physical activity is movement that is sustained for more than a few minutes and that mildly or moderately increases your heart rate and energy expenditure, and is often a planned effort. Like the “movement” category, physical activity may use some or all of your muscles and joints, depending on what you’re doing.

Examples: Doing yardwork, gardening, walking the dog, doing housework

Exercise

Planned, sustained physical activity usually consisting of repetitive movements. All exercise is physical activity, but not all physical activity is exercise. How can you tell one from the other? Exercise is done with the specific goal of improving your health or fitness. It’s also usually done at a higher intensity – that is, it’s a little (or a lot) more physically challenging!  There are many subcategories of exercise, like resistance training or endurance training, each of which can impact different elements of health and fitness.

Examples: Going for a brisk walk or a run, doing a strength training workout, going to a yoga or group fitness class

While exercise is done specifically to get healthy or improve fitness, physical activity can also benefit your body. If you feel like jumping into regular workouts is a big ask for you right now, please remember that it’s ok to start slow! Physical activity can have huge benefits for your body, especially if you aren’t especially active when you start out. It’s generally accepted that the health benefits of both physical activity and exercise occur in proportion to the amount of activity – every little bit of physical activity can add benefit! In fact, research has shown that you can achieve health and fitness improvements with sessions of physical activity or exercise can be as short as five to ten minutes, though the level of benefit will depend greatly on your base level of fitness and the total amount of physical activity or exercise you get in a day.

But even if you’re fit and healthy, five to ten minutes of some sort of activity is still good for you. It’s often easier to find five or ten minutes a few times a day than time for a whole workout. Where do you find yours?