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What’s the best time of day to exercise?

Which is better? Unless you’re competing towards the Olympics or your sports equivalent best of the best competition, it doesn’t matter. Intrigued as to why? Continue reading “What’s the best time of day to exercise?”

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How Much Exercise Is Enough?

The short answer is 30 minutes on 5 days, every week.

As always it starts with the “it depends” and it does, consideration of various factors that need to be discussed. This is why general advice can only ever be found on a blog.

It’s time to review what your current physical activity is on an average week and consider your goals. If you are classified as ‘healthy’ on the BMI scale with no other health concerns, 5x 30-minutes of weekly exercise is your aim. You can still get individualized advice and support from an exercise professional to answer any unknowns.

If your BMI sits at 32, and you’re struggling to lose weight despite increase exercise in the past three months. Understanding what your whole life entails is key to give good advice. Some things to consider such as, the influence of those you live with; the activity level of your occupation; exercise knowledge or understanding; what exercise you enjoy; what you are currently doing; what your goals are; and what motivates you to reach your goal/s.

I do not mean to scare anyone away here. However, recommendations for those with a BMI >30 is 60-minutes of exercise, daily. This can be quite daunting for those who are new to exercise. Instead of getting bogged down, have a solid reflection about the following points and, write your answers down:

Ponder points

  • What are your current activity levels? (washing clothes and housework does not count as structured exercise, but gardening).
  • Realistically, what are you able to manage? (days, minutes, financially) – write down as many barriers as you can think of.
  • How important is it for YOU to increase your activity levels? Why is this important?
  • Set a goal. Specific, Measurable, Achievable, Relevant (to you), Time frame.

Review your barriers, zone in, and focus on improving no more than two points at a time. Perfect this, then work on your next barrier, or change to improving your health.
WHY?
Avoid burnout, avoid self-sabotage behaviors, avoid relapse – probably all things you’ve been through before.

If you’re new to exercise, this may be unnerving. One step at a time is best, if that’s doing 20-minutes more this week than you did last week – you are on the right track!

Set a goal
Reach the goal
Celebrate
Repeat.

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Exercise Modalities

Modality:
“A particular mode in which something exists or is experienced or expressed.”

There are many alternative ways in which we can exercise, finding your enjoyable activities and getting a range of activities, or modalities to gain benefits across the board for the best health outcomes.

We are all unique. This is why a structured physical activity routine using varied exercise modalities is so important to be created with your goals and preferences in mind.

Every health condition is different

Your exercise needs will vary dependent on your metabolic, cardio, respiratory system; musculoskeletal aches or injuries; your exercise history, hobbies and lifestyle. Two people with the same disease may require a different approach when it comes to exercise, based on their choices. This is when talking to a professional in the health industry comes in handy.

Check out different blogs through this site for specific information on different health conditions, if you’d like something written about a particular condition – send in a request!

Cardiovascular Exercise

Exercise that uses large muscle in a rhythmic motion, typically walking, swimming or jogging. But this can also include running, rowing, skiing, boxing or dance. The focus is increasing your heart rate, thankfully with technology heart rate monitors on sports watches are common and fairly accessible to most people.

Running
Resistance Exercise

utilising external (weights, machines etc.) or body weight, such as push ups or squats. With the aim of increasing muscle strength for endurance, power or strength. The most important modality to use for injury prevention, rehabilitation and to reduce falls risk in the older population.

Including many benefits for both females and males.

Lifting weights
Mobility/ Flexibility

Long and strong muscles are ideal for muscle health and function. Yoga and its varieties top my list when it comes to improving flexibility. Great for injury management, prevention and general well-being.

An highly underrated from of exercise, in my opinion which most if not everyone would benefit from at least once per week.

Yoga
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Hydrotherapy

Water-based exercise has a great deal of benefits. Typically those who find standing for long periods of time, or in chronic pain will benefit. Getting back to land based exercise is always a goal and if you’re coming back from a sports injury, using the water as a resistance can be a great place to start.