Tag Archives: activity

Good News Monday: A Little Goes a Long Way

Finally back home after three weeks of travels. Now that I’m not taking long walks through Paris, etc., and the weather’s turned rainy, I’m heartened by the following article.

Photo by Los Muertos Crew on Pexels.com

Just 5 minutes of movement every hour can undo harms from inactivity

OCTOBER 29, 2021 by Study Finds

LONDON — Has life indoors during the pandemic left you more inactive and fighting off the “COVID 15”? You’re not alone. COVID quarantines have dramatically lowered the amount of physical activity many people usually get through simply socializing outdoors or by going to work. Now, researchers from King’s College London say getting up and moving around for just five minutes every hour can help people shake off their pandemic inactivity.

The team compared the levels of physical activity in people suffering from genetic muscle disorders, such as muscular dystrophy, prior to and toward the end of quarantine. The participants consisted of adults with a variety of physical capacities, ranging from very mobile to needing assistance to move. The study also included 41 people in wheelchairs, who studies frequently overlook, according to the team. The results, according to the researchers, are applicable to people with a variety of capabilities since COVID isolation or switching to remote work disrupted many individuals’ normal schedules.

During the year-long assessment, accelerometers gauged the level of physical activity prior to quarantine in 2019 until the end of quarantine in 2020. These sensors recorded the duration, regularity, and degree of movement in four different categories: robust, mild, low, and sedentary.

Throughout the pandemic, results showed a considerable drop in the degree of physical activity participants got each day. Individuals, on average, were engaging in nearly an hour and a half of mild exercise each day prior to quarantine. As a result of the confinement, people spent an average of 25 minutes less each day on low activity tasks and moved less often (11% less per hour) during the day.

Being physically active is about more than just working out

Due to last year’s restrictions on traveling, outdoor recreational activities, and large gatherings, the study finds people spent less time doing light activities and moved less often in general. Since this daily light activity isn’t necessarily exercise, it’s hard for people to notice these minuscule changes in daily light activity. Despite one’s health status, moderate exercise and frequent activity during the day both play a role in better health outcomes.

“Even people who don’t do much exercise have been impacted by lockdown inactivity. During COVID-19 lockdown, our study detected an extra hour per day of inactivity in disabled and independent adults with neuromuscular diseases. Moving less is detrimental to health. Reduced activity can be especially harmful for those with neuromuscular conditions, disabilities or advanced age,” says lead author and neurological physiotherapist Sarah Roberts-Lewis in a university release.

“The reduction in light activity measured in this study is likely to be similar for anybody whose daily routine has been restricted by lockdown. Based on our findings, we suggest people move their bodies for 5 minutes each hour during the day. Additionally, spend 30 minutes each day doing some extra light activity, like yoga or chair exercises. The World Health Organization activity guidelines state ‘every move counts’; they provide suggestions about light activities suitable for all abilities. Simple changes can help with reconditioning during and after lockdown,” Roberts-Lewis concludes.

This study appears in the journal BMJ Neurology Open.

Good News Monday: Even One Exercise Session Has Benefits

color colour fitness health

Photo by Pixabay on Pexels.com

A single exercise session that ups your heart rate can lower blood pressure, improve sleep, reduce anxiety and improve insulin sensitivity on the day you do it.

The big benefits such as lowering your risk of many chronic diseases and cancers start adding up within days or weeks of starting regular physical activity.  The current guidelines are:

  • Move more, sit less. Some physical activity is better than none.
  • Spread aerobic activity through the week. Aim for at least 2.5 -5 hours of moderate intensity or 1.25 – 2.5 hours of vigorous intensity.
  • Strength train at least twice a week. Your bones, joints and muscles need love!
  • Add balance training as you get older.  Yoga, tai chi and other activities help prevent falls.
  • Anyone with chronic conditions should be as physically active as
    their abilities and conditions allow.
  • Pregnant? Stay moderately active, per your doctor’s advice.

What’s moderate vs. what’s vigorous? Per the guidelines, moderate activity means you’re breathing hard and can hold a conversation, but you can’t sing. (OK, some of us can’t sing no matter what.) “Vigorous” means you can’t get more than a couple of words out without a breath.

Exercise with others and live longer! A recent Mayo Clinic study of more than 8500 participants found that playing team and partner sports added years to their lives vs exercising alone:

  • Tennis: +9.7 yrs
  • Badminton +6.2 yrs  (I am not making this up)
  • Soccer +4.7 yrs
  • Jogging +3.2 yrs
  • Gym +1.5 yrs
  • Group exercise classes or clubs also boost longevity

panoramic view of people in bicycles

Photo by Pixabay on Pexels.com