Navigating the world of aches and pains is challenging. Do you see a Physio, Chiro, Osteo or someone else? Do you try medication, stretches, supplements, surgery, injections, massage guns or posture correctors? When you’re in pain, everyone is willing to share their opinion on what you should do and where you should go. However, getting some regular exercise may be the most beneficial idea of them all. That’s right, regular exercise is proven as the most important thing you can do for your overall health. And maybe surprisingly, general exercise will almost certainly help improve most of the common aches and pains. Often research indicates that there is no better treatment than getting a good dose of exercise. But what is a good dose?
The current recommendation is 30 minutes of aerobic exercise 5 days/week (e.g. jogging, bike riding, swimming, kayaking, dancing, zumba etc) and 3 days/week of a few resistance exercises (squats, push-ups, jumping, lifting weights etc). Only around 50% of adult Australians are meeting those guidelines and 30% of children. Consistent exercise will improve your physical health (strength, balance, fitness) mental health (depression, stress and anxiety) sleep quality and a whole host of health conditions (diabetes, dementia, metabolic syndrome and many others). It will also lower your risk of death from a lot of common killers such as heart disease, stroke and cancer.
Here is a clever short video that summarises the evidence for exercise nicely.
Everyone knows exercise is a good idea, but it’s just so hard to start and takes so much time!! Well interestingly, some studies have shown that just 5 mins/day of moderate to vigorous exercise can have health benefits. Whatever your barriers to exercise (fatigue, time, motivation or aches and pains) your Physio should be able to coach you through and help develop a sustainable exercise program designed for you. So before going and spending money on the next fad for aches and pains, ask yourself, “am I meeting the current exercise recommendations”? It might be the best place to start…