Ingredients of Your Life – Isolations Essentials – Part 2 ‘Exercise’

So I’d like to shine a light on the specific health benefits that are of particular relevance to you during the current COVID-19 affected world we live in. As now more than ever, our health should be our highest priority.[embed]https://www.youtube.com/watch?v=GVsrDvFNRrU[/embed]Physical Health:Given many are concerned for their physical health or the physical health of loved ones, it seems pertinent to start here, when discussing the benefits of exercise in today’s climate. COVID-19 is a respiratory illness, so I don’t think we should lose sight of the fact that we can improve our cardiorespiratory function through exercise (Lin, 2015).That fact is relatively well known, but what may not be, is that exercise can also improve your immune function, and in fact reduce the incidence of contracting communicable diseases (Campbell, 2018). Whilst COVID-19 is far too new for there to be existing data on that front specific to this condition, it is very reassuring to note that there is less chance of contracting similar viral infections through regular exercise.Additionally, with many of us confined to our homes, we are losing out on the incidental activity we get when we are out and about completing errands, or on our commute to work, or moving around in the office. Now more than ever, we are likely to develop musculoskeletal pain due to inactivity, or from working from home at poorly assembled workstations. Ensuring you maintain regular exercise will go a long way to mitigating this.Mental Health:Another benefit that’s not well understood is the profound mental health benefits that can be attained through exercise. As detailed in our 1st ingredient for your life, maintaining a healthy mind is paramount during a period that’s characterised by so much change and uncertainty. A number of systematic reviews have identified that exercise can have a profound effect on reducing symptoms of anxiety, symptoms of depression, and improving mood. These effects can be obtained by individuals who do not have a clinical diagnosis of depression or anxiety disorder, just as it can with those that do. Furthermore, both aerobic and resistance exercise can provide benefit here (Jayakody, 2013; Gordon, 2017; Gordon, 2018).Exercise recommendations:Australia’s Physical Activity Guidelines detail that we should all be aiming for a minimum of 150 minutes of low-moderate intensity exercise per week. Within that, they also detail that you should include some form of resistance exercise on 1-2 occasions per week. These recommendations have been in place for many years, yet 52% of all Australians adults do not complete this minimum quantity, and 70% of Australian adults do not perform any form of resistance training at all (AIHW, 2018).So, if you fall in to the category of not completing the minimum physical activity requirements, that is a nice starting point for you to work towards. There are many options still available to us all for exercise, as there are currently no restrictions on Australians going for a walk, jog or a cycle. I’ve even spoken to a swimmer who is buying a bungee cord to connect to one end of her backyard swimming pool.If you are already completing 150 minutes, well done. Though it’s also nice to consider exercise benefits typically have a positive dose response relationship, in that the more exercise you do, or the higher intensity at which you do it, the greater the benefits.Resistance Training:As mentioned above, not all forms of exercise are created equal, and different forms of exercise lead to different benefits. Resistance training has great benefits for reducing injury risk and pain, improved function and body composition. But with gyms closing, personal trainers and group fitness classes stopping, many may consider this now to be too difficult. However, at PEAK we look past the obstacles, and focus on taking control of what we can do. Resistance training can be performed with great effect anywhere at all, even out of your own home, and with no equipment at all.So we would like to make this even easier for you. We have prepared a range of home exercise programs, including bodyweight resistance training with options to include equipment if you have it; plyometrics programs; core strength programs; and mobility programs. If you would like access to these programs, please contact your PEAK coach or one of our All Stars and we can add it to your home exercise app - Physiapp.SMART Goal Setting:Whilst my final point is in regards to goal setting, this should always be the first step in the process. SMART (Specific, Measurable, Achievable, Relevant, Timely)goal setting has been frequently shown to lead to more successful outcomes. Additionally, those that write their goals down are 40% more likely to achieve them. And those that also tell someone about it, who will keep them accountable, are 79% more likely to achieve their goals.Yet, with all that has changed recently, many of us may have lost sight of our goals. Perhaps the event we were training for is no longer running, perhaps we can’t meet up with our training partner anymore, or our gym has closed down. It can be easy in these times to fall out of the routine of exercise and lose our momentum.So it is time to reset. I would like to leave you with the following challenge. Take a moment to review your health and fitness goals, check that they are still relevant and achievable in the current climate. If they aren’t, modify them so that they are, or set yourselves some entirely new goals. Then share your new goals or reaffirm old goals with us. We’d love to hear them and keep you accountable. Dream big!5 Key Takeaways:

1. Exercise can improve our immune function, our cardiorespiratory function, and ease musculoskeletal aches and pains.
2. Exercise can be of profound benefit to our mental health.
3. The minimum recommended exercise is at least 150minutes of light-moderate exercise per week. Are you getting enough?
4. Not all exercise is created equal, be sure to include some resistance training in your plan.
5. Goal setting is an essential first step for an effective training plan.

 Andy McGee PEAK Coach and Physiotherapist