Telehealth Physical Therapy

Welcome to the Next Installment of the Newsletter!!

This month’s feature is: Walking for Exercise

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 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.

Watch my latest video about walking for exercise:

Do not forget to figure out how to like walking for exercise.  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 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.

Hope this helps everyone! Send me a message to request an appointment if you find yourself still struggling on your own!

Request an Appointment Here

Send me an Email Here

Heal today, transform tomorrow.  Unlock your potential to heal, learn and grow. 

Dr Barb Wally Online Physical Therapy.

Reference:

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.