By in Sports Massage

Fitness Fads in January

We all know the typical rush to get to the gym in the new year, however, this urgency rarely lasts for more than a month or two. Why is it that so many of our good intentions do not last?

Many of us understand that we need more physical activity in our lives yet so many do not really know where to start. We may be influenced by a celebrity fitness video or social media post. Or it may be an advertising campaign, promising way too much with minimum effort. The thing about the human body and physical activity is that it does not need to be complicated and is actually pretty much common sense.

The problem comes with motivation and setting unrealistic targets and almost unattainable goals. The activity we choose is almost irrelevant as it doesn’t matter what it is, as long as we do it. The time it takes is relevant, the intensity is relevant and some level of enjoyment is pretty essential in my opinion.

All physical activity is good for the body and the mind. For example, our cardiovascular health is improved by just half an hour a day of walking, provided the intensity is maintained at around 60-80% throughout those 30 minutes. To contextualise what 60-80% is, think about how fast you would have to walk before you tripped over your own feet. Bring that back to at least 60% of that and maintain for 30 minutes. The health benefits of this have been equalled in studies that compare people walking the classic 10 thousand steps a day with another group who were asked to do 3 times 10 minutes at approximately 80% pace. So if the health benefits are the same, then choose the option that fits your own routine and lifestyle best.

Essentially you do not need to put yourself under pressure to walk 10 thousand steps (about 5 to 6 miles at an average stride length) if you can achieve the same health benefits in less time. However, some people need some sort of challenge to feel it worthwhile. I get that, I don’t feel the same way, but I understand it.

Some feel that activity, sport and exercise are different beasts. Again, I don’t necessarily agree but I can understand their feelings. I would say, that exercise is any activity that raises both our heart rate and breathing rate. This should be an intensity that within half an hour we may even start to sweat a little. Sport is different. I would say that the definition of sport is any physical skill or activity that can be engaged in competitively.

In essence, sport doesn’t need to be physically active but exercise does. Sports would need to have a competitive element, either against ourselves or others or some other challenge, yet physical activity does not. Some people respond stronger to competition and/or challenge and others don’t.

My approach is to gain an idea of what is each individual’s motivation, lifestyle, and routine and start to make suggestions that gradually introduce activity in manageable durations and intensities that do not overwhelm or become unmanageable. When you understand what is attainable while still being beneficial you can start to feel good about your achievements rather than overwhelmed by unfeasible goals.

Introducing daily activity can also feel physically challenging and make our muscles and joints sore. Manual treatments like massage can help reduce the soreness of starting exercise while at the same time, you have the option to ask questions and get advice about the progression of, or change to your activity levels.

If you have struggled with these problems in the past and want to discuss a realistic way to become more physically active, or just want a massage to help your muscles, then get in touch and one of our team will be happy to help. Contact us on 01702 714968 to find out more.

This article was written by Matthew Oliver M.Ost DO ND. Osteopath.

Louise
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