World Health Organisation 2020 Guidelines on Physical Activity and Sedentary behaviour

Did you know that in 2010, the World Health Organisation (W.H.O.) released general guidelines in regards to the amount of physical activity adults and children should aim for on a weekly basis?

Back in 2010, physical inactivity was identified as the fourth leading risk factor for global mortality - behind high blood pressure, tobacco use, and high blood glucose.

Unfortunately, 10 years down the line 1 in 4 adults aged 18-64 years old (27.5%) and 4 in 5 adolescents aged 5-17 years old (81%) still do not meet the recommendations for aerobic exercises.

Why should we meet these guidelines?

Increased physical activity levels in children and adolescents are correlated with improvements to physical, mental and cognitive health outcomes. Meaning to say, if kids are more active and less sedentary they tend to have more focus and attention towards tasks at school, improved working memory, greater ability to be able to participate in community team and individual sports, and less mental heath issues.

The more physically active adults (18-65 years old) are, the less likely they are to be diagnosed with cardiovascular disease (CVD), cancer, and diabetes, which are other leading causes of global mortality.

For those over the age of 65, engaging in different types of physical activity helps improve a wide range of physical function elements. Those who are more physically active and engage in balance exercises regularly have less risk of falls and fall-related injuries such as fractured hips, ribs, and wrists, which are a leading factor for mortality in the senior population. Further to this, resistance based exercises have significant effects in the prevention of osteoporosis and improvements to bone health.

What are the recommendations?

Adolescents (ages 5-17)

An average of 60 minutes moderate-to-vigorous physical activity daily, and potential further health benefits for those that achieve greater than this amount.

Adults (ages 18-65)

All adults should regularly engage in physical activity, and even small amounts of activity are better than none at all. The guidelines suggest to aim for around 150-300 minutes of moderate intensity activi or 75-150 minutes of vigorous intensity activity (or a combination of both).

In addition to aerobic activities (walking, running, cycling, swimming, etc.) it is also recommended that adults regularly engage in muscle-strengthening exercises on two or more days each week.

Older Adults (aged 65 and above)

In order to reduce the risk of falls, falls related injuries and enhance bone strength, it is important that older adults participate in a variety of physical activities at a moderate or greater intensity on three or more days per week - a combination of multiple types of movements and exercises are beneficial as this carries over into overall improved physical functioning.

Other recommendations

Pregnant and postpartum women.

There is a lot of worry around exercising during pregnancy - perhaps this would require a whole post on it’s own! - however there are many benefits to be had by maintaining fitness during pregnancy.

For the mothers, decreased gestational weight gain, along with a decreased risk of gestational diabetes are some such benefits. There is also some significant evidence to suggest a reduced risk of premature birth if engaging in vigorous intensity exercise while pregnant. This suggests that the benefits of participating in physical activity during pregnancy has benefits for both the mother and child.

This is the case for both aerobic and muscle-strengthening exercises during pregnancy.

Chronic conditions

Cancer, hypertension, type two diabetes and HIV are some chronic conditions that physical activity can be beneficial for. Improvements are seen in outcomes such as decreased blood pressure, decreased risk of progression of heart disease, along with lower risks of mortality post cancer diagnosis.

As long as there are no contraindications, physical activity is considered safe for adults with the above conditions, and the benefits far outweigh the risks. In regards to mental health conditions, regular exercises is associated with decreased symptoms of anxiety and depression.

When we take into account all the potential benefits of higher levels of physical activity, it can be hard to understand why these guidelines are not being met by a larger number of the population.

The hardest thing can be knowing where to start, as there are so many different ways to exercise it can almost be overwhelming.

Our advice

Find something you enjoy doing, and do it often. This is more likely to result in better adherence and a long term plan. If you don’t enjoy a particular activity, you don’t have to do it.

Remember, that some activity is better than none at all. Start at a level that you feel you are able to maintain and gradually increase as you feel you are able to.

If you need help coming up with a plan in order to get you on the road to better health, you know where we are.

For more information you can view the full 2020 guidelines here

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References

1. World Health Organization, Global recommendations on physical activity for health.Geneva:World Health Organization,2010.

2. Guthold R, Stevens GA, Riley LM, et al. Worldwide trends in insufficient physical activity from 2001 to 2016: a pooled analysis of 358 population-based surveys with 1·9 million participants.Lancet Glob Health2018;6:e1077–86. doi:10.1016/S2214-109X(18)30357-7 pmid:http://www.ncbi.nlm.nih.gov/pubmed/30193830

3. Milton K, Varela AR, Strain T, et al. A review of global surveillance on the muscle strengthening and balance elements of physical activity recommendations.J Frailty Sarcopenia Falls2018;3:114–24. doi:10.22540/JFSF-03-114 pmid:http://www.ncbi.nlm.nih.gov/pubmed/32300699

Is Hip or Knee Arthritis or pain stopping you from living your best life?

Osteoarthritis Australia (OA) is the most common lifestyle disease in individuals 65 year of age and older but can also affect individuals as young as 30 years of age. Osteoarthritis is a degenerative condition mostly affecting the joints such as wrists, hips and knees. The main symptoms include pain, stiffness and limited joint movement which get worse over time.

Compared to those without the condition, people with osteoarthritis are:

• 2.7 times as likely to report poor health

• 3.5 times as likely to report ‘very high’ levels of psychological distress

• 2.8 times as likely to report severe and very severe pain.

  Source: https://www.aihw.gov.au/getmedia/fa0ca3c7-954d-4da9-a6a0-f4487f82ef69/phe186-osteoarthritis-factsheet.pdf.aspx?inline=true

https://www.aihw.gov.au/getmedia/fa0ca3c7-954d-4da9-a6a0-f4487f82ef69/phe186-osteoarthritis-factsheet.pdf.aspx?inline=true

Current national and international clinical guidelines recommend patient education, exercise, and weight loss as first line treatment for osteoarthritis.  

What is the GLA:D Program?

GLA:D®, or Good Life with Arthritis: Denmark, is an education and exercise program developed by researchers in Denmark for people with hip or knee osteoarthritis symptoms.

In Australia, treatment has been traditionally geared towards surgery. Now, there is an overwhelming amount of research showing that surgery, along with the associated risks, may be postponed or even cancelled as a result of completing the GLA:D Australia program. This program offers a better, safer, and more cost-effective alternative to surgery. Furthermore, if surgery is still required after completing the program, the research also shows that completing a bout of ‘prehab’ provides you with greater functional and pain outcomes than surgery alone.

Research from the GLA:D® program in Denmark found symptom progression reduces by 32%.

Other outcomes include less pain, reduced use of joint related pain killers, and less people on sick leave. GLA:D® participants also reported high levels of satisfaction with the program and increased levels of physical activity 12 months after starting the program.

What does GLA:D involve?

This education and exercise program reflects the latest evidence in osteoarthritis (OA) research. It also includes feedback from people with OA and trainers on what works in the real world to help patients manage OA symptoms.

GLA:D Australia training consists of:

• A first appointment explaining the program and collecting data on your current functional ability

• Two education sessions which teach you about OA, how the GLA:D™ Australia exercises improve joint stability, and how to retain this improved joint stability outside of the program.

• Group neuromuscular training sessions twice a week for six weeks to improve muscle control of the joint which leads to reduction in symptoms and improved quality of life

• Three month follow-up Physiotherapy appointment

• 12 month follow-up questionnaire

Can I Participate in GLA:D Australia?

GLA:D™ Australia is a program for all individuals who experience any hip and/or knee osteoarthritis symptoms, regardless of severity. You may participate in the GLA:D™ Australia program if you have a hip or knee joint problem that resulted in visiting a health care provider. For more information on the GLA:D program or for any help regarding your experience with hip or knee pain, book online or call Get Set Physio to speak to one of our GLA:D trained and registered physiotherapists.

Couch to 5k - The Beginners Guide

In the previous blog, we took a dive into load management with runners that are overloading and overworking themselves. Today, we are on the other side of the scale. We are learning how to go from little/no physical activity in your day to a regular running program.

Regular physical activity has such amazing benefits on our physical and mental well-being. If you engage in regular exercise, you may:

• reduce your risk of a heart attack

• manage your weight better 

• have a lower blood cholesterol level

• lower the risk of type 2 diabetes and some cancers

• have lower blood pressure

• have stronger bones, muscles and joints and lower the risk of developing osteoporosis

• reduce your risk of falls

• recover better from periods of hospitalisation or bed rest

• feel better – with more energy, better mood, more relaxed with better sleep. 

Credit: https://www.betterhealth.vic.gov.au/

During a time where gyms are closed and not looking at opening anytime soon, running is a simple and cost-effective way to keep your body fighting strong. For anyone that has been stuck in a rut, demotivated to get outside, or have no idea where to start with exercise, this is for you! With the weather getting warmer and the sun shining here in Melbourne, there is no time like the present.

The “Couch to 5K” program was introduced by the National Health Service in the UK. The program was designed to help the ‘average Joe’ safely and effectively make their way from the couch to running 5Km’s in nine weeks. The program features three runs each week with specific and realistic progressions for each run.

There is also the freedom to repeat weeks if you feel that you are not ready to progress to the next stage of running. Below is a graphic of how the program is outlined. To get started with your program, download the “Couch to 5K” app on your smartphone for run-by-run instructions, tracking and more.