The Importance of Moving More to Get Hurt Less
In our modern world, it's easy to fall into sedentary habits due to long hours spent sitting at desks, driving, or relaxing on the couch. However, being sedentary is linked to an increase in musculoskeletal pains, such as lower back pain, shoulder pain, and neck pain. By incorporating more movement into your daily routine, you can significantly reduce your risk of these common issues. Here's why moving more is crucial for your health and how you can start making positive changes today.
1. Sedentary Lifestyle and Musculoskeletal Pain
The Problem with Being Sedentary: Prolonged periods of inactivity can lead to various musculoskeletal problems. When we sit for long periods, certain muscles become tight and others weaken, creating imbalances that can cause pain and discomfort.
Common Pain Areas:
Lower Back Pain: Often caused by prolonged sitting and poor posture.
Shoulder Pain: Can result from rounded shoulders and forward head posture.
Neck Pain: Commonly due to forward head posture and lack of movement.
2. Benefits of a Balanced Gym Routine
Strength Training and Aerobic Activity: Incorporating both strength training and aerobic exercise into your fitness routine can improve your overall movement capabilities and reduce the risk of injuries.
Benefits of Strength Training:
Improved Muscle Strength: Strengthening muscles helps support joints and maintain proper alignment.
Increased Flexibility: Regular strength training can improve muscle flexibility, reducing stiffness and pain.
Enhanced Stability: Stronger muscles and better balance decrease the risk of falls and injuries.
Benefits of Aerobic Activity:
Cardiovascular Health: Aerobic exercise improves heart health and increases stamina.
Weight Management: Helps in maintaining a healthy weight, reducing stress on joints.
Better Mobility: Enhances overall mobility and range of motion, preventing stiffness.
Creating a Balanced Routine:
Strength Training: Include exercises that target all major muscle groups at least twice a week.
Aerobic Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week.
Flexibility and Mobility Work: Incorporate stretching and mobility exercises to maintain flexibility and prevent stiffness.
3. Strength Training and Bone Health
Importance of Bone Density: As we age, maintaining bone density becomes crucial to prevent fractures and osteoporosis. Strength training is one of the most effective ways to improve bone density and overall bone health.
How Strength Training Helps:
Stimulates Bone Growth: Weight-bearing exercises stimulate bone formation and increase bone density.
Reduces Fracture Risk: Stronger bones are less likely to fracture, reducing the risk of injury as you age.
Enhances Joint Health: Strength training helps maintain healthy joints by improving muscle support and reducing wear and tear.
Key Strength Training Exercises for Bone Health:
Weight-Bearing Activities: Exercises such as squats, lunges, and deadlifts.
Resistance Training: Using free weights, resistance bands, or machines to build muscle and bone strength.
High-Impact Activities: Activities like running or jumping, which promote bone growth through impact.
Moving more and incorporating regular exercise into your daily routine is essential for reducing musculoskeletal pain and improving overall health. By starting with simple steps like aiming for 8,000 to 10,000 steps a day, and progressing to a balanced gym routine that includes both strength training and aerobic activity, you can enhance your body's movement capabilities and reduce the likelihood of injuries. Additionally, strength training plays a vital role in maintaining bone density, which is crucial for preventing fractures and promoting long-term health. Prioritize movement and exercise to lead a healthier, pain-free life.
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How we can help…
Get to know you:
Understand whether the problem is due to behaviour or trauma and relate the problem to a particular pattern in movement or in life.Find the cause:
Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?Make a plan:
Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.Follow up:
Check in with you along the way and have an open line of communication to ensure you’re on te right track.