Daily Exercise

Exercise is one of the best ways to improve health and wellbeing and can be achieved at any age or fitness level. Exercise helps to maintain physical fitness and promote general well-being through increased levels of energy and strength, as well as improved circulation, sleep quality, and mental clarity.  Consistent daily movement can be a powerful tool for staying healthy in both body and mind by reducing the risk of chronic diseases.

Exercise is an essential part of leading a healthy lifestyle having a significant impact on both physical and mental wellbeing. Engaging in daily exercise can reduce the risk of developing many serious illnesses such as cancer, heart disease, osteoporosis and diabetes, while also helping to lower blood pressure and cholesterol levels. Regular movement has also been reported to release endorphins and improve one’s mood by decreasing stress levels, symptoms of depression and anxiety.. 

Committing to regular exercise is important to maintain a healthy lifestyle, but comes as a challenge to many. In 2020-2021 only 27.2% of people over the age of 15 met the Australian physical activity guidelines of 150-300 mins moderate intensity or 75-150 mins vigorous intensity exercise per week. Planning ahead and scheduling consistent time for physical activity is key.

It is also important to create goals for yourself that are realistic. This may include beginning with incidental movement such as taking the stairs instead of the escalator, walking from public transport or parking the car further away  from your destination or daily household errands. For those beginning to increase daily movement, lower impact activities such as walking, stretching or hydrotherapy may be beneficial to gradually ease into exercise.
Doing too much exercise, too soon can cause fatigue and injury. For example if you haven’t been physically active for a long time then you may start with a goal of walking for 15 minutes as opposed to going for a 10 kilometer run. Your osteopath may be able to use manual therapy techniques including massage, muscle energy technique and joint articulation to help with any pain or soreness that you may experience from movement.

For those who lack the motivation to exercise you may find that writing your goals down, checking in with friends to keep you accountable or using an app can help with exercise consistency and motivation. Your osteopath may be able to provide you with additional advice and exercise specific to your individual goals and needs.

(N.d.). Retrieved from https://www.abs.gov.au/statistics/health/health-conditions-and-risks/physical-activity/latest-release

Australian Government Department of Health and Aged Care. (2022). Retrieved from https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years

Landolfi, E. (2012). Exercise addiction. Sports Medicine, 43(2), 111–119. doi:10.1007/s40279-012-0013-x

Miller, K. R., McClave, S. A., Jampolis, M. B., Hurt, R. T., Krueger, K., Landes, S., & Collier, B. (2016). The health benefits of exercise and physical activity. Current Nutrition Reports, 5(3), 204–212. doi:10.1007/s13668-016-0175-5

Mothes, H., Leukel, C., Jo, H.-G., Seelig, H., Schmidt, S., & Fuchs, R. (2016). Expectations affect psychological and neurophysiological benefits even after a single bout of exercise. Journal of Behavioral Medicine, 40(2), 293–306. doi:10.1007/s10865-016-9781-3 

Author: Dr Michaela Bidmade