World Physiotherapy Day takes place on Thursday, September 8th and highlights the importance of partaking in physical activity on a regular basis and the benefits this has on our lives.

We now have consistent research confirming the benefits of 150 minutes of moderate to vigorous exercise/physical activity:

• Decreases blood pressure: this can help to prevent strokes
• Decreases blood sugar levels: this helps to prevent the onset of Diabetes
• Has a positive effect on mental health; decreasing the risk of depression
• Improves cognitive function in people with dementia and Alzheimer’s disease
• Builds and maintains bone and muscle strength

We require 150 minutes of moderate to vigorous exercise per week to achieve the positive benefits listed above. The good news is that this can be achieved in “bite size” 10 minute chunks. To achieve all the effects the activity must include some cardio vascular and resistance elements.

Some simple steps to take the “exercise” out of physical activity

There are many ways to make sure that you get adequate physical exercise on a daily basis no matter your daily schedule, age, or ability.

At home

• Drop your children 10 minutes from the school gate; walk briskly there and back
• While in the house, use the stairs as often as possible
• Carry the shopping in from the car and put away in one task
• Play hop-scotch, skipping, tag with your children
• Wear a pedometer even if it’s just to establish what your baseline activity is

At work

• Get off the bus a stop early
• Use your lunch breaks for exercise and food
• Stand at a coffee break rather than sitting down at your desk

For busy families

• If your child takes part in any sporting activity, walk a few laps of the pitch while they practice
• Try and dedicate some activity time for each adult
• Participate in a local community activity such as a 5km run or walk. There are a lot of family friendly walks and runs that both yourself and your children can take part in.

Later years

• If you play golf, while on the golf course walk briskly between your shots and from each hole.
• Check out your local sports centre for exercise and activity programmes
• In the garden, don’t shy away from the heavy gardening tasks. Take them on in 10 minute bite-size chunks but don’t over exert yourself.

How can Physiotherapists help

Some of the biggest barriers to participating in physical activity are existing aches and pains and fear of making them worse. We can evaluate your existing problems and guide on a paced activity programme. At Ballsbridge Physio, we can advise on general fitness and strengthening exercise. We have experience on guiding patients through long-term illness while maintaining their fitness. If you would like to book an appointment, you can get in contact with us here.

Listen to our clinic director, Aileen Maguire, speaking on Pat Kenny’s Newstalk show about World Physiotherapy Day here.