Regular physical activity is important in maintaining good health and preventing chronic diseases such as cardiovascular diseases and diabetes. Exercises helps us maintain strong bones and muscles to do the activities we enjoy in life. Did you know that 1 in 2 adults do not meet the Australian physical activity guidelines? This can be especially difficult when you already have an existing injury or chronic condition. In this blog, we are going to explore low impact alternative exercises that are easy on the joints and can help you get moving again.
Walking: This weightbearing exercise is one of the easiest and most effective ways to improve your overall health. It is great for people who have osteoporosis, osteoarthritis, cardiovascular conditions and lower back pain. The intensity of walking can be determined by the ability to maintain a conversation with a friend. If you find yourself huffing and puffing when you walk then it is considered moderate to vigorous activity. You don’t always have to go for long walks, there are many ways you can incorporate small amounts of walking in your daily life to increase that step count! For example, park a bit further from work and walk to work. You can decide to take the stairs instead of the elevator. These are small tips that can go a long way if it becomes a habit.
Swimming: This non-weightbearing exercises is one of the best forms of exercise for joint-related health conditions. The buoyancy of the water helps reduce the amount of weight placed on the joint from gravity. Hydrotherapy is a great alternative for people who are not a strong swimmer. It involves performing physiotherapy rehabilitation and aerobic exercises in the water. Exercises include walking, marching on the spot and calf raises where the person does not need to have any swimming experience.
Clinical Pilates: This type of exercise is a strength and cardiovascular class that is guided by a physiotherapist. It is Pilates combined with physiotherapy treatment. It emphasizes on overall strength, balance and flexibility to help you rehabilitate from an injury. At Myphysio, we offer private 1-on-1 clinical Pilates classes. Our physiotherapist will take a thorough assessment to identify your injury then individualized Pilates program to activate specific muscles to help you move better and achieve recovery.
These low impact exercises are great for any age group, the important thing is to get moving. Our body loves movement! When we move, it increases blood flow and deliver nutrients to the vital areas of our body. If you are still having issues with exercises, we are here to help! Book an appointment with one of our physiotherapists today.