“To achieve signficant health benefits, all adults should undertake regular physical activity and reduce sedentary behaviour” according to the World Health Organisation. Check out their updated 104 page report to find out more!
Not got the time? In a nut shell, getting the right amount of physical activity is essential for our health and wellbeing! But how can you tell if you are getting enough? Read on….
First off let’s agree – what is “physical activity”?
It is any bodily movement produced by skeletal muscles that requires energy expenditure.
So what ‘s enough?
The average adult needs around 150 – 300 minutes of moderate aerobic activity per week. Adults should also do muscle strengthening activities at moderate or greater intensity that involve all major muscle groups, on 2 or more days a week too!
And the benefits….
In adults, physical activity confers benefits for the following health outcomes: cardiovascular disease, hypertension, site-specific cancers, type-2 diabetes, mental health (reduced symptoms of anxiety and depression); cognitive health, and sleep.
Is my lifestyle sedentary?
Any waking behaviour characterized by an energy expenditure of 1.5 METS ** or lower while sitting, reclining, or lying. Most desk-based office work, driving a car, and watching television are examples of sedentary behaviours; these can also apply to those unable to stand, such as wheelchair users. The guidelines operationalize the definition of sedentary behaviour to include self-reported low movement sitting (leisure time, occupational, and total), television (TV viewing or screen time).
** The metabolic equivalent of task, is a physiological measure expressing the intensity of physical activities. One MET is the energy equivalent expended by an individual while seated at rest.
Here is a handy #poster to summarise these guidelines – Physical Activity – What Should You Do?. But, whether you are in tune with the above #WHO guidelines or not, here are some more poignant tell-tale signs you are not getting enough physical activity:
You have unusual aches and pains
Whilst exercise can be a cause of aches and pains, if you aren’t moving enough your muscles and joints will end up sore and stiff. Exercise loosens up the joints and muscles and reduces the risk of future flexibility issues in the joint. Just a simple 30 minute walk each day can be enough to reduce this and help improve your mobility.
You may feel “lower” than normal
If you’re feeling lower than normal, it could be a sign that you need more exercise. Exercise is a great way to release endorphins and help pick you up on a bad day. If you aren’t getting enough exercise, you aren’t getting enough of those endorphins to help you feel better. Increasing your activity levels can provide a well-needed boost.
You may be having digestion issues 
A lack of movement can lead to a range of digestive issues including constipation, bloating and more which can have a lifelong impact if not resolved. The digestive system uses exercise to get things moving so to keep your systems running smoothly, regular exercise and a healthy diet should be part of your daily routine.
You’re struggling with sleep and feeling rested
If you have noticed you’re struggling to get to sleep, stay asleep or are feeling tired when you wake up, you may not be moving enough. Our body relies on exercise to tire us out for a better night of sleep and recovery so a lifestyle with minimal exercise can lead to worse sleep. 30 minutes of exercise daily can give a better quality of sleep each night.
You feel more stressed than usual
When we’re feeling more stressed than normal, this stress may show in physical ways including a clenched jaw, tense shoulders and headaches. Increasing activity levels will “bust” stress and reduce the physical impact stress has on your body. It also reduces stress chemicals in our bodies like adrenaline and cortisol to make us feel calmer and to reduce inflammation.
You’re struggling more with little exercise
If you’re finding it increasingly difficult to complete everyday exercises such as walking up stairs or running for the bus, your fitness levels may be decreasing. Moderate activity every day can improve your cardiovascular health and make physical activity easier over time.
Conclusions:
- Doing some physical activity is better than doing none.
- If you are not meeting the recommendations, doing some physical activity will benefit your health.
- Start by doing small amounts of physical activity, and gradually increase the frequency, intensity and duration over time.
There are a number of “tell-tale signs”, physical and emotional, that tell us we need more exercise. It is important to recognise these, and address them before any long lasting issues with your health arise.
For more information about getting mote active, enquire about the Tonic and Me app. It is packed with insights, helpful hints and tips to keep you on track. We are currently offering the app to limited number of “solo” users from as little as £5 per month. If you would like to see a demo, please reach out to us on HERE.
