Exercise & Health

Regular exercise is arguably the most important thing that one can do for their health. Some of the immediate effects include the ability to control appetite, improve mode and sleep. Consistent exercise over a long period can help reduce heart disease, obesity, diabetes, depression, osteoarthritis, help improve autoimmune disorders, fibromyalgia, stroke as well as many cancers. In short, no condition or any form of healthy living is complete without exercise. Often when it comes to ones health, we look for different genesis of certain conditions as to why we are not feeling well. Movement and exercise however is absolutely a lifestyle adaptation necessary not only for peak health, but for maintenance of health.

Exercise Recommendation for Adults:

According to he American College of Sports Medicine (ACSM) adults should at a minimum be engaging in exercise for 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week.

Strength exercise that works all major muscle groups is indicated. Strength training can involve the safety of isolation muscle specific exercise, or across multiple groups of muscles at once. There are many different approaches and evidence based prescription of exercise, but essentially, a program that involves gradual increase of resistance over time is necessary.

Pregnancy

Aerobic Exercise is safe for pregnant women. 30 minutes of walking a day is indicated. Pelvic floor strengthening, stomach strengthening exercises, pelvic tilt exercises are all indicated.

Avoid lying flat on your back for long periods (particularly after 16 weeks), to avoid blocking blood flow back to your heart, that can make you feel faint.

It is important in this period however to avoid contact sports, such as kickboxing, judo.

Altitude sickness is something the baby has no protection against. Therefore scuba-diving and climbing at altitude (over 2,500m is contra-indicated.)

Children

Children, according to the ACSM should engage in physical activity for at least 60 minutes every single day. Mostly this is geared towards aerobic exercise. Strength training and vigorous exercise, should also be done at least 3 times a week.

Author:

Constantinos Hadjichristofis – Bcom HRM (WITS); BSc (Hons) Physiotherapy (HERTs); MSc Sports Medicine, Exercise & Health (UCL)