One of the more frequent questions and concerns we get from our patients is “How much should I actually be exercising?” And honestly, it’s one of the most important questions you can ask. In our experience, people tend to fall into one of two camps. Some push themselves to train every single day, convinced that anything less means falling behind. Then some struggle to keep up with a daily routine and quietly carry the weight of guilt when life gets in the way. Sound familiar?
Here’s what an exercise physiologist wants you to know: The answer, almost always, is that it depends.
Exercise Guidelines
A quick answer is to follow the general guidelines for physical activity from the Australian Government’s Department of Health. This includes 2.5 to 5 hours of moderate intensity physical activity or 1.25 to 2.5 hours of vigorous intensity physical activity per week for adults. On top of this, muscle-strengthening activities are encouraged at least twice a week. Simple enough.
But what if you have an injury or condition that makes it more difficult to reach those numbers? What if you can? Would it help recovery?
There are no formal guidelines for people with disabilities or chronic conditions. It is advised for them to speak with their doctor, exercise physiologists, or other health professionals. How often we are able, or supposed to train, is largely dependent on our ability to recover. Exercise causes stress to the muscles and joints, and this process is what facilitates growth. However, energy stores are depleted, and even the nervous system gets taxed. The time in between is when the improvements happen.
Recovering from Exercise
On the other hand, this doesn’t mean you must wait until you are fully recovered before moving again. Mild muscle soreness, especially in the beginning, is normal. Movement can actually improve recovery by increasing circulation and maintaining mobility. The key is adjusting intensity and volume appropriately and consistently, such as through progressive overload.
Exercise Compliance
Another factor is motivation. Motivation is often high in the beginning, when someone is determined to make changes. The body, however, hasn’t yet built the tolerance for that frequency. As you begin to miss a session here and there due to soreness, sickness, or life in general, the program will feel unsustainable. The attempt to exercise regularly can drop off entirely after the possible guilt.
Studies have shown that exercise compliance is highest when done in a manageable dose, with incremental increases in intensity. This means doing an achievable number of sessions every week and making small improvements over time.
If this is something you have struggled with before, visit Essential Health Physiotherapy and speak with our Exercise Physiologist team. We understand that the journey to recovery isn’t simply doing the right exercises and making sure not to miss any appointments. We can work together to come up with a holistic plan that works for you.
Let us make exercise habitual for you. Start by calling us on 07 3822 8879.
Further Reading and References
Australian Guidelines to Physical Activity: https://www.health.gov.au/topics/physical-activity/24-hour-movement-guidelines-for-all-australians?language=en
Effect of Number of Home Exercises on Compliance and Performance in Adults Over 65 Years of Age: https://academic.oup.com/ptj/article-abstract/79/3/270/2837047
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