289-941-4878 info@hamontphysio.ca

How Much Exercise Is Enough

I’ve been hearing a lot of people around me lately saying things like, “I’m pretty active, I do three yoga classes a week” or “I work in construction, that’s the same as me going to the gym”. At face value, these comments seem true, but are they? How do we know how much is exercise is enough? Talk to a bodybuilder at a gym and they’ll tell you that you need to be in the gym at least 5 days per week, whereas your aunt Kathy might tell you that her twice a week walking program is all she needs. Who’s right? 

Well, there’s one key piece of information missing before we can answer this question. How much exercise is enough for what? Depending on your goal, the answer to this question can change drastically. For the purposes of this discussion, we’re going to assume the full question is “How much exercise do I need to be generally healthy?”. Again, the answer can vary depending on your age or if you have other health conditions, but what about for the average person? Fortunately, there is an incredibly useful tool already developed to help answer this question from the Canadian Society for Exercise Physiology (CSEP), one of Canada’s leading authorities on health and exercise. 

In October 2020, CSEP released recommendations for how much exercise is enough in their “Canadian 24-Hour Movement Guidelines” based on your age. Many of the people reading this will fall between the 18-64 years old range, for which the recommendation is at least 150 minutes of moderate-vigorous physical activity (exercise that makes you start breathing heavier) per week, and at least two sessions of muscle strengthening exercises each week. It’s not just about being active either, they recommend no more than 3 hours a day of recreational screen time and breaking up long periods of sitting. For those of you who fall outside this age bracket, the links to the recommendations are posted below. 

So, there’s your answer on how much exercise is enough to be generally healthy, all laid out in a nice, one-page, easier-to-read document for you. Click the links below to read on

0-4 Years Old: https://csepguidelines.ca/guidelines/early-years/

5-17 Years Old: https://csepguidelines.ca/guidelines/children-youth/

18-64 Years Old: https://csepguidelines.ca/guidelines/adults-18-64/

65+ Years Old: https://csepguidelines.ca/guidelines/adults-65/

Physiotherapy In Hamilton for Chronic Conditions

Studies have shown that nearly 50% of Canadians suffer from at least one chronic condition.

These include conditions such as Multiple Sclerosis, Rheumatoid Arthritis and other forms of Arthritis, Diabetes, Hypertension, certain forms of Cancer, and Obesity.

There is strong evidence in the research to suggest that exercise is very important in the management of these conditions. It can be tough to get started on an exercise regimen when pain, and energy levels make it difficult to know the how, why, and when of exercise.

At Revive our Physiotherapists can help you develop a plan tailored to your individual needs to get you moving again in a way that makes you feel energized and strong, rather than exhausted and in more pain.

Call/e-mail/text us to learn how Physiotherapy can get you back on track. We’re conveniently located in the Kirkendall neighborhood of Hamilton. All appointments are one on one with a Physiotherapist who will give you their undivided attention to develop a plan that is designed for your unique needs.

Physiotherapy in Hamilton for Knee Pain

Knee pain affects many different people of all ages, from those who are active, such as runners and labourers to those who prefer light walking or light activity.

It is common to attribute knee pain as a normal part of the aging process, however, that isn’t the case. It is normal to have wear and tear on our joints as we get older, however, increasing pain that limits our daily functioning is NOT a normal part of aging. Given the right stimulus and joint care we should all be able to enjoy our favorite activities with minimal pain as we age.

There are a number of potential causes for knee pain and often the knee itself isn’t the culprit.

The knee is a weight bearing joint that moves in two directions, forward and back (with a bit of rotation right at the end), but, being trapped between two other joints, it relies on good stability and strength at the ankle and hip in order to maintain it’s stability and stay pain free.

Knee pain that progressively worsens often accompanies sudden increase in training volume or activity. It may be due to the strength of the muscles that cross the knee or strength needs up or down the chain (at the hip or ankle).

Recent changes in running or walking form, equipment changes, new inclines or surfaces can all cause knee pain.

A physiotherapist can assess the root cause of the pain and collaboratively develop a treatment plan to improve strength and stability around the knee, decrease pain and keep you active and/or working for the long haul.

 

To book an appointment with a Physiotherapist in Hamilton call or text 289-941-4878, or e-mail info@physioforme.ca