Sitting Less and Moving More
LUCAS THEYS, PT, DPT
Doctor of Physical Therapy
How long have you been sitting today? Sitting to eat your meals, sitting at your desk at work, sitting in your car throughout the day – it all adds up. Research has shown that sitting less is important to the health of your heart, muscles, joints, mind, and body.
BEFORE STARTING ANY EXERCISE OR ACTIVITY PROGRAM, PLEASE CONSULT WITH YOUR HEALTHCARE PROVIDER. THE LATEST RESEARCH SUGGESTS THE FOLLOWING GUIDELINES:
- Adults ages 18-64 should aim to get 150-300 minutes of moderate-intensity exercise or 75-150 minutes of vigorous exercise per week, along with two days of strength training.
- Adults ages 65 and older should aim for similar minutes as adults ages 18-64 as tolerated. These individuals should also take part in balance training to reduce fall risk as well as strength training and aerobic conditioning.
- Women who are pregnant and postpartum should try to exercise at a moderate intensity for 150 minutes per week. If they were vigorously exercising before becoming pregnant, they may continue to do this after speaking with their healthcare provider about exercise.
- Adults with chronic conditions or disabilities should consult with their healthcare provider first. They should try to meet the strength training and aerobic guidelines of adults ages 18 to 64 as tolerated.
We have learned that even small amounts of exercise can lead to health improvement. Even short amounts of exercise such as 1-3 minute bouts of stair climbing, walking uphill, or carrying heavy groceries can lead to healthy changes. Light activity such as slow walking and low-level housework can contribute to meeting physical activity recommendations.
If you want to sit less and move more with ease, seeking the services of a physical therapist or certified athletic trainer can help.
PHYSICAL THERAPISTS ARE MOVEMENT SPECIALISTS.
Physical therapists have extensive training in anatomy, body mechanics, and posture assessments. They are uniquely equipped to customize exercises and suggest modifications that patients can tolerate to improve exercise retention. They can guide clients to start gradually and build exercise duration and intensity. For example, individuals with arthritis are often worried that more activity will worsen their condition – when moving less will only exacerbate their condition and can lead to further disability and other chronic conditions.
WHAT SETS US APART
Our providers will take the time to spend with you, and we know how to help you achieve your goals. Our team of providers specializes in orthopedic and musculoskeletal conditions , walking and balance concerns, sports-related injuries, women’s health conditions and more.
Unique providers such as certified aquatic therapy specialists help you move more with less pain in the pool. We also have certified hand therapists who specialize in conditions of the upper extremity. Our therapy team is always available to assist anyone in the community with a free injury screen .
We are here to help you move more, feel less pain, get healthy, and stay healthy. Contact us to schedule a free injury screen to get started on the right path. For more information, visit www.uprehab.com.
STAMATAKIS et al. 2019. The 2018 Physical Activity Guidelines for Americans: What’s New? Implications for Clinicians and the Public. J Orthop Sports Phys Ther 2019;49(7):487-490