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Exercise

 

Physiotherapy & Exercise. 

Physiotherapists specialise in creating tailored exercises for people depending on their individual ability and their specific problem. In addition to this physiotherapists also promote taking part in regular general exercise as part of a healthy lifestyle to assist and prevent many conditions. It is worth knowing that all types of exercise can help with any problem. For example, your physiotherapist may give you specific shoulder exercises but also recommend that you take a daily brisk walk. Below we have included more information on the benefits of exercise and the guidelines for how much and what type of exercise we should be doing.

 

What is exercise & why is it important?

Put simply, exercise can be anything that gets us moving, raises our heart rate and makes us breathe a little harder. No 'one' type of exercise is best and you should try to include things that you enjoy and fit well into your lifestyle.

Research suggests that as a nation we have become 20% less active since 1960, due to advances in technology such as cars and computers.

Did you know we can lose between 3-5% of our muscle mass each year, over the age of 30 unless we take steps to maintain it?

Exercise is so important in helping us live well longer. It reduces our risk of falls and many other other diseases. The benefits of exercise are gained over time, but it is never too late to start.

 

 

What are the benefits of exercise?

If exercise was a drug it would be known as a 'wonder drug', it would help reduce the risk of so many conditions and diseases and it would help improve those living with pre-existing conditions already.

Benefits of Regular Exercise Colour

 

In addition, regular exercise also reduces your risk of a long list of diseases which are shown here:

 

Risk Reduction of Exercise

 

How much & what type of exercise should we do?

The amount of recommended exercise varies by age and is summarised in the table below, but it is important to remember that any amount is good and more is better. 

Clicking on the age will take you to the NHS website where more detail can be found. 

 

Activity intensity

5-18 Years

19-64 Years

65+Years 

Sedenatary activty  Minimise Minimise Minimise
Light activity Daily  Daily Daily 
Moderate activity 60 minutes daily  150 minutes weekly  150 minutes weekly 
    or or
Vigourous activity   75 minutes weekly  75 mins weekly
Strenghtening Exercise   2 x weekly  2 x Weekly 
      or
Balance Exercise     2 x weekly 

 

Exercise intensity 

There are many different devices available today that help you understand the level of exercise intensity you are achieving, but if you dont have one don't worry, below is a rough guide to help you.

Thinking about the effort of your breathing whilst exercising will help you identify the level of exercise you are doing.

Activity Intensity with Difficulty Scale

 

Links to Local & National Exercise Services

East Riding Council Leisure Services

East Riding Health Trainers

East Riding walking For Health Information

Escape Pain Online link

NHS Fitness Suite

Symptoms to check

Click the plus sign to see a list of problems that could be a sign you may need to be checked urgently