Movement is part of our bodies everyday function. Strength and endurance is affected by movement, emotions and understanding.
We are designed to move, in all directions - forwards, backwards, sideways, rolling, twisting and rotating. However, not all of us use our bodies to complete all of these movements on a regular basis. (That is why I spend a lot of time on rotational work with clients)
Reduced movement results in a reduction of strength, size and function of the muscle within just 24 hours! So you really do need to “use it or lose it”
Movement has a variety of benefits, not just in maintaining everyday life but also helps to improve your sleep, reduce your stress and boost your mood among other mental and physical benefits.
Just 10 minutes of continuous movement is enough to start to benefit your health - slowly build this time up.
Evidence shows that the increase in sedentary behaviour increases the risk of heart disease, high blood pressure and all cause mortality. Simply put - move more and sit less. Weight bearing exercise is also important for bone health. In adults it helps to maintain bone strength - reducing the risk of bone loss as we get older.
What do the guidelines recommend?
The World Health Organisation recommends that:
Children – complete 1 hour of daily moderate-vigorous intensity movement and complete muscle-strengthening, flexibility and bone-strengthening movements 3 times a week.
Adults – complete 30 minutes of moderate intensity exercise daily or 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week. Adults also need muscle-strengthening movements at least 2 days each week.
Moderate Intensity = If you’re breathing hard but can still have a conversation easily.
Vigorous Intensity = If you can only say a few words before you have to take a breath.