How much physical activity are you doing each week?
As a nation we are not doing so well…
In fact, most of us do not come anywhere near the expected activity levels for health… highlighted in this 2016 epidemiological study of the total physical activity and strength exercise behaviour of 9345 Australians.
The study concluded that…
“The large majority of Australian adults do not meet the full physical activity guidelines and/or reported excessive sedentary behaviours.”
Only 18.6% met the strength training guidelines…
This begs the question…”are we becoming less active and chronically underloaded as a species?”
Now if exercise IS medicine, what then for those of you who have little inclination nor the time for physical activity or to workout in the gym?
While I strongly recommend everybody should be doing some form of strength training, specifically barbell training, I do see patients from time to time who have never lifted anything heavy in their lives nor want to.
Don’t worry… all is not lost.
Likewise, shoulder rehabilitation is not all about your shoulder as you’ll discover…
Listen… there are plenty of daily options available to get your recommended 3000-4000 METs of activity per week.
A ‘MET’ being the Metabolic Equivalent of a Task (energy cost of a task)… with 1 MET = the amount of oxygen consumed at rest.
An article in the British Medical Journal by Kyu et al (2016) suggested that total physical activity needs to be several times higher than the current recommended minimum level of 600 MET minutes/week to achieve larger reductions in risk of serious diseases like breast and colon cancer, diabetes and ischemic heart disease.
The article recommends taking into account all domains of physical activity thereby increasing the opportunities for it’s impact…
If the gym is not your scene, here are some alternative ways in which your daily activity requirements could be met.
- Climbing Stairs – 10 minutes
- Gardening – 20 minutes
- Vacuuming – 15 minutes
- Walking or Cycling – 25 minutes
- Running – 20 minutes
In this informative article, Helen Sanders editor of the reputable health website ‘Health Ambition’, broadens our movement awareness with 7 common activities with surprising, yet little known health benefits.
Why is this relevant for you?
Well, don’t tell anybody but it’s not all about your shoulder and outcomes for people with shoulder pain are improved for people who participate in regular physical activity.
Being active provides you with more options to reduce your pain through movements and exercises that are not already associated with pain. These can be both general and specific movements and exercises.
No movements should be off limits forever…
But it’s knowing where and how to start.