AzOPT, Arizona Orthopedic Physical Therapy
Are you looking for unique ideas to increase your physical activity? The American College of Sports Medicine recommends that adults should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week.
The duration and frequency of recommended activity can seem daunting, especially when limited by pain or other impairments. The balancing act to meet all our roles in life can leave our health in the lurch, so what is the solution?
Something is better than nothing! While we strongly advocate for meeting the prescribed amounts of therapeutic strengthening and stretching, even performing a few reps of an activity is progress. Especially when time escapes our grasp or when pain seems at its most intense.
For example, you train for a marathon over the course of weeks, months, and even years. Even a day going on a short, light jog is progress towards the ultimate goal!
Ways to Increase Your Physical Activity
* Look for ways to reduce time sitting and increase time spent moving. For example, go for a walk before or after having a meal.
* Use an activity diary to better plan your day or week to establish a routine.
* Start with what you most enjoy. Some may enjoy going for walks at night, others may enjoy online exercise videos in the morning.
* Recruit a family member or friend to participate with you.
* Take a walk in the mall.
* There are numerous free apps and websites to find fun ways to be active.
Other Creative Ways to Be Active
* DeskFit. This exercise program was developed for those at NASA to be active even at a desk.
* Move Your Way. This is a YouTube playlist of physical activity ideas.
* Walk With Ease. A self-guided online walking program for those with arthritis.
* Physical Activity for Those with Disabilities. The National Center on Health, Physical Activity and Disability (NCHPAD) has a YouTube playlist of the top home exercise videos.
* NCHPAD also has a 14 weeks to a Healthier You program. This is a free, personalized, online physical activity and nutrition program for individuals with disabilities or chronic conditions.
* Special Olympics has a Fit 5 resource that provides fitness cards and videos for flexibility, endurance, strength, and balance. Fit 5 is based on three simple goals of exercising 5 days a week, eating 5 total fruits and vegetables a day, and drinking 5 bottles of water daily.
Beginning a New Exercise Program or Currently Involved in Fitness?
Our complimentary movement assessment can help identify any pain or limitations that may affect your success. Through the assessment, our licensed physical therapists will determine specific muscle weaknesses and address them with a strengthening program. Our therapists will evaluate the stabilizing muscles that support exercise and activities. Additionally, you will learn stretches and exercises designed to improve your body’s function during your activity. Call 623-242-6908 to schedule! Learn more about AzOPT at AzOPT.net.