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During these challenging times we find ourselves in, it is of utmost importance that we pay attention to our health and wellbeing (while still following local rules and guidelines). I will be outlining some of the key points and advice to consider when trying to stay healthy during this time in lockdown where our routines are disrupted, gyms and exercise classes are on hold and where we suffer from unpredictability. Let’s dive in with staying active during this lockdown:

It is recommended that individuals should aim for at least 150 minutes of moderate-intensity aerobic activity per week (but even the smallest increase in physical activity has also been shown to be beneficial). This means that 30min of daily physical activity, which could even be done in little session of 10min at a time, could be beneficial for your health.
Walking is one of the most underestimated forms of exercise available to us. Not only is walking a great form of transportation, it also has been shown to have great health benefits. It has been shown to have great cardiovascular benefits, improving cardiac risk factors such as cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress. If that’s still not enough to convince you that walking is a great form of physical activity, the benefits also include protection against dementia, peripheral artery disease, obesity, diabetes, depression, colon cancer, and even erectile dysfunction.

Walking is a great way of achieving your physical activity in the form of moderate intensity aerobic exercises every week. Walking can be useful for musculoskeletal rehabilitation especially those with lower back and knee pain. Walking has various physical and psychological benefits. It can have an impact on sleep, depression, anxiety, pain as well as chronic musculoskeletal conditions.

What is moderate intensity?

This is an intensity of activity between a 5/6 on a scale of 1 to 10 where 1 is sitting on a couch and 10 is extremely intense activity. You should be able to maintain talking, but not be able to sing during this intensity.

Walking is cost-effective, simple and natural. It can be done alone or in a group. It can be done indoors with equipment such as a treadmill or outdoors in the fresh air. Other forms of indoor/lockdown-approved activities can also include jogging on the spot, jumping jacks, stepping on and off a step or walking up and down the stairs in your home, to just mention a few.

I challenge you all to get at least 30min of walking or any form of moderate-intensity aerobic exercise in daily for the next 30 days! Tag us in your posts and #swordsphysio

Ready, Set, Move!