The health benefits of regular physical activity are widely known. Data released recently by Sport Ireland has shown that the number of people walking, running or cycling for recreation has significantly increased compared to the same period last year. Many people are currently out of work or working from home. This means people have more time for exercise or their work routines are more flexible allowing them to include more exercise into their weekly routine. There are a number of important points to consider to optimise the benefits of physical activity and reduce the risk of injury:
1. Change should be gradual
It is important that the amount and intensity of your activity is progressed in a gradual manner. This is especially true for individuals with a low baseline fitness level or those who are unaccustomed to regular physical activity. It is important to remember that pain and injury can be latent. That is, you might not experience symptoms for up to four to six weeks following an increase in training load. Building up slowly to being able to walk, run or cycle moderate to high training volumes consistently in the long-term might reduce the risk of sustaining an injury. The route taken is more important than the destination!
2. Prioritise your recovery & sleep
Sufficient recovery is essential to maximise the benefits of regular physical activity. This is important to improve fitness, to reduce the risk of injury and to prevent overtraining. In the current Covid-19 climate, additional stressors such as daily life stress, financial stress & loss of job security, anxiety, poor sleep habits and other health issues will impact on how well you adapt and respond to physical activity. There is emerging scientific evidence to show that such stressors can interfere with how we recover from exercise and increase the risk for injury. Sleep is a fundamental process required to ensure sufficient recovery. Adequate sleep is linked to a reduced risk of injury and improved mental health. Nutrition, as well as relaxation techniques, such as mindfulness and stress management can further aid recovery.
3. Get strong!
Engaging is regular strength training carries many benefits for health and many of these benefits are not achieved using “cardio” exercises alone. As we age, regular strength training can help reduce age-related decline in muscle strength and enhance our overall function. In addition to this resistance training is one of the best ways of improving our bone health. For those who are new to strength training, it can start with simple bodyweight exercises that can be done at home. Over time, the amount and intensity of the exercises can be increased. If you currently have a specific injury or other health concern, discuss with your healthcare provider to see what type of program will suit you best. The same principles apply to strength training as to any other forms of exercise i.e. be sensible and gradually increase the amount and intensity over time.
While is great to see people engaging in more physical activity during this stressful time in our lives, we should make any changes very gradually, pay attention to our sleep and recovery and emphasise consistency. While more can be better, a little goes a long way.
