Exercise Made Simple

Exercise advice often feels overwhelming. Between doctors, media, and research reports, it can be hard to know where to begin. That’s where physical therapists can help. A physical therapist can translate the latest guidelines into a personalized plan. Here’s what the research recommends and how to get started. 

Recommendations

The American Heart Association suggests 150 minutes of moderate aerobic activity per week (or 75 minutes vigorous), plus strength training 2–3 times weekly. Balance and stretching should also be part of a well-rounded plan.

Walking

Walking is one of the easiest ways to exercise. A Lancet Public Health review shows that disease risk reduction starts at just 2,000 steps per day. At 7,000 steps, risk of early death drops 47%, with reductions in cardiovascular disease, cancer, dementia, and diabetes.If you’re starting out, don’t stress about the numbers. Walk around your house, to the mailbox, or through the mall. Short bouts add up and consistency matters more than perfection.

Strength Training

Resistance training is especially important as we age. The National Institutes of Health reports that strength training preserves muscle, boosts mobility, improves quality of life, and extends healthy years. Gains made in midlife carry benefits well into later decades, so it’s wise to start sooner rather than later.

Balance (Fall Prevention)

Falls can seriously affect independence and health. Research supports practicing balance exercises three times per week. Because needs vary, a physical therapist can help tailor a program to your specific abilities.

Take Action

If you’re unsure where to start, reach out for a free consultation. Together we’ll create a personalized plan to keep you moving, independent, and enjoying life to the fullest.

Learn more at www.lifeinmotiongym.com

Upcoming Events: 

• Free educational speaker at LIM: 9/18 at 11:30-12:30, “Dizziness as you Age”

Learn about how dizziness can affect you as you age and its impact on balance.

• Accessible Pasta Cooking Class at Flour Power Cooking Studios: 10/19 at 11:00-1:00. Learn how to make pasta with PMR Adaptive Sports and Recreation.

• Fall Fest at LIM: 10/5 at 11:00-1:00. Enjoy activities for our members and their caregivers.

• Tai Chi and Qigong Class at LIM: 8/28 at 2:00-3:00pm. This 5-week class teaches a combination of Qigong and Tai Chi, all levels welcome.

• Therapeutic Yoga at LIM: 10/6 at 11:30-12:30. This 5-week series focuses on simplified yoga with modifications for all levels and abilities.