Telehealth Physical Therapy

Oh boy, I feel a lecture coming on…

In the 2018 Physical Activity Guidelines Advisory Committee Scientific Report (1), the recommendations are as follows for adults (and I have summarized so I don’t lose you in the sea of words):

• Something is better than nothing.  You can’t sit all day, and you’ll be surprised (I am being sarcastic) to know those who work out moderate-to-vigorously gain health benefits.
• For serious health gains:
  • at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity
  • or, 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity
  • or a combination of the two
  • And don’t be a weekend warrior and work out 300 minutes a day.  You gotta spread it out throughout the week.
• You’ll get more benefits if you do more than recommended above.
• And don’t forget strength training 2 or more days a week – this will be even better for you.

The benefits for OLDER adults are as follows:

• Do your balance exercises and strength training like eating your vegetables – they are good for you.
• Do what you can based on what your level of in shape-ness.
• If you have chronic issues, consider this in your exercise routine and make good choices.  Crossfit is not a good choice at this age.
• If you can’t do 150 minutes, do what you can.

Ugh, that sounds like a lot

But, wait, there’s more!  A study in 2020 (2) reported that you actually don’t need as many steps in a day as you would think to experience the health benefits you are looking for.  I am not talking about 6 pack abs and looking “snatched” (as the youngin’s say today).  I’m talking on lowering death rates.  Those walking 8,000 steps a day had a 51% lower death rate from all causes compared to those taking 4,000 steps or fewer in participants 40 years of age and older. 

And, another study (3) revealed women taking 4,400 steps a day with an average age of 72 years old had a 41% lower death rate compared to those taking 2,700 steps a day.

AND IN ANOTHER STUDY (4) – they found walking just 4,000 steps a day started to reduce the risk of dying from any cause, while walking just 2,337 steps a day reduced the risk of dying from cardiovascular disease.  WOW!  FOR THOSE WHO LOST ME AND WHO’S EYES HAVE NOT GLAZED OVER – THAT’S ONLY ABOUT A MILE A DAY!  THERE ARE ABOUT 2,000 STEPS IN A MILE.

Ugh, how do I do it then?

Do not forget to figure out how to like it.  That is how you will want to do it again.  Think of the following:

1. Who – Choose a walking buddy?  Walking buddies will keep you on track and accountable.  Or, you don’t like people?  Go solo.  How about the dogs?  They will ask you to go every day and also keep you accountable.
2. What – Do you like to walk outside?   How about hiking in the woods?  How about power walking?  Slow walking with breaks?
3. Where – Do you prefer the indoors?  Think mall walking or gym membership.  Do you prefer the sights and sounds of the outdoors?  Try your neighborhood, a local park, or a hiking trail.
4. When – Are you a morning person?  Knock it out at the end of the day.  Evening person? Walk on your treadmill at home after dark.  Crunched for time?  Get an under the desk treadmill for meetings and over lunch breaks.
5. How – Do you like audiobooks or podcasts?  Listen while you go.  Do you like watching TV shows?  Pop one on while you walk on the treadmill.  Crunched for time?  Walk on your treadmill during baby nap time or during a break from work (or even while you work).

Hope this helps and gets your motor started up to get out there and walk – and save lives!  Your own, that is!

Heal today, transform tomorrow.  Unlock your potential to heal, learn and grow. – Dr. Barb Wally, LLC

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References:

1. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. 2nd ed. Washington, DC: U.S. Department of Health and Human Services; 2018.
2. Maciej Banach, Joanna Lewek, Stanisław Surma, Peter E Penson, Amirhossein Sahebkar, Seth S Martin, Gani Bajraktari, Michael Y Henein, Željko Reiner, Agata Bielecka-Dąbrowa, Ibadete Bytyçi, on behalf of the Lipid and Blood Pressure Meta-analysis Collaboration (LBPMC) Group and the International Lipid Expert Panel (ILEP), The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis, European Journal of Preventive Cardiology, 2023;, zwad229, https://doi.org/10.1093/eurjpc/zwad229
3. Saint-Maurice PF, Troiano RP, Bassett DR, Graubard BI, Carlson SA, Shiroma EJ, Fulton JE, Matthews CE. Association of daily step count and step intensity with mortality among US adults. JAMA. 2020 Mar 24;323(12):1151-60.
4. Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of step volume and intensity with all-cause mortality in older women. JAMA internal medicine. 2019 Aug 1;179(8):1105-12. *Disclosure: DR Bassett reports receiving personal and travel fees from ActiGraph outside of the submitted work and is a member of its Scientific Advisory Board; the device used in this study was selected in 2009, prior to his involvement in the study.

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Note: These blog articles are not in exchange for a one on one Physical Therapy visit. Please contact me if you are interested in receiving a Physical Therapy visit!

*This content is original and copyright Dr Barb Wally, LLC*

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I offer Physical Therapy via Telehealth (or Online) for the residents of Georgia, North Carolina, South Carolina, and Pennsylvania!