Chronic Disease, Exercise Benefits, Knee, Pain

Walking Is Not Enough

[vc_row el_class=”post-page-section-1″][vc_column][vc_column_text el_class=”during-first-content content”]During first appointments, it’s common for me to ask “Do you do any regular exercise?” The answers can vary greatly, but there’s rarely ever enough exercise on the schedule. One of the primary issues I have come across is that people are considering themselves “active” because they walk often. Don’t get me wrong…walking is fantastic. I’ll take walking instead of sitting 100% of the time. But unfortunately, if walking is the most intense form of exercise you are doing, it’s not enough. Actually, you might have to re-classify yourself in the “inactive” group.[/vc_column_text][vc_column_text el_class=”unfortunately-content”]

Unfortunately, if walking is the most intense form of
exercise you are doing it’s not enough

[/vc_column_text][vc_column_text el_class=”walking-does-content content”]Walking does have many benefits and should definitely be part of normal daily life. Walking is good for the heart, balance and mobility. It also helps us maintain our independence as we age. People with jobs that require a lot of walking tend to be healthier than people who sit all day. These benefits of regular walking are emphasised in global health promotion.[/vc_column_text][vc_column_text el_class=”walking-does-content-2 content”]However, walking does neglect a vital part of good health:[/vc_column_text][vc_custom_heading text=”STRENGTH” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes” el_class=”strenght-heading heading”][vc_column_text el_class=”walking-does-content1 content”]Walking does have many benefits and should definitely be part of normal daily life. Walking is good for the heart, balance and mobility. It also helps us maintain our independence as we age. People with jobs that require a lot of walking tend to be healthier than people who sit all day. These benefits of regular walking are emphasised in global health promotion.[/vc_column_text][vc_column_text el_class=”walking-does-content2 content”]Strength is crucial for many reasons:[/vc_column_text][vc_custom_heading text=”Helps keep joints healthy and minimises arthritis;” font_container=”tag:h5|text_align:left” use_theme_fonts=”yes” link=”url:%23||” el_class=”heading-links”][vc_custom_heading text=”Regulates many biological processes;” font_container=”tag:h5|text_align:left” use_theme_fonts=”yes” link=”url:%23||” el_class=”heading-links”][vc_custom_heading text=”Increases metabolic rate;” font_container=”tag:h5|text_align:left” use_theme_fonts=”yes” link=”url:%23||” el_class=”heading-links”][vc_custom_heading text=”Improves dynamic balance & stability;” font_container=”tag:h5|text_align:left” use_theme_fonts=”yes” link=”url:%23||” el_class=”heading-links”][vc_custom_heading text=”Reduces risk of pain;” font_container=”tag:h5|text_align:left” use_theme_fonts=”yes” link=”url:%23||” el_class=”heading-links”][vc_custom_heading text=”+ much more” font_container=”tag:h5|text_align:left” use_theme_fonts=”yes” link=”url:%23||” el_class=”heading-links”][vc_column_text el_class=”walking-does-content3 content”]In order to improve strength and encourage the body to increase muscle, we need to ensure the muscles are pushed to their limits (or close to their limits). A higher intensity causes the muscles distress in the short term and the body responds by expending energy to strengthen the muscle so it can complete the activity with a greater level of ease the next time around.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”What Exercise Should I Do?” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes” el_class=”strenght-heading2 heading”][vc_row_inner][vc_column_inner width=”3/4″][vc_custom_heading text=”Resistance Training” font_container=”tag:h4|text_align:left” use_theme_fonts=”yes” el_class=”training_heading heading_4″][vc_column_text el_class=”walking-does-content4 content”]Resistance training is crucial to promote muscle strengthening and good overall health. Resistance training involves targeting key muscles in safe movements with weights adding resistance. Resistance training is a safe, quick and efficient way to stress the muscle and prompt positive health outcomes.
Our supervised gym is designed to help introduce effective resistance training.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/4″][vc_single_image image=”400″ img_size=”full” el_class=”post-images”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”High Intensity Aerobic Exercise” font_container=”tag:h4|text_align:left” use_theme_fonts=”yes” el_class=”training_heading heading_4″][vc_column_text el_class=”walking-does-content4 content”]If you aren’t able to fit resistance training in, you can still effectively use aerobic exercise – walking, running, cycling, hiking etc. – to promote good health and the desired muscular response. In order to ensure that aerobic exercise is effective, we’ll need to ensure that a good portion of the exercise is at a high intensity.[/vc_column_text][vc_column_text el_class=”walking-does-content2 content”]The intensity can be increased by:[/vc_column_text][vc_custom_heading text=”Moving faster;” font_container=”tag:h5|text_align:left” use_theme_fonts=”yes” link=”url:%23||” el_class=”heading-links”][vc_custom_heading text=”Adding inclines & gradients (hills);” font_container=”tag:h5|text_align:left” use_theme_fonts=”yes” link=”url:%23||” el_class=”heading-links”][vc_custom_heading text=”Incorporating resistance training throughout aerobic exercise.” font_container=”tag:h5|text_align:left” use_theme_fonts=”yes” link=”url:%23||” el_class=”heading-links”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”The Benefits” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes” el_class=”strenght-heading2 heading”][vc_column_text el_class=”walking-does-content4 content”]By adjusting your definition of “active” to include near-maximal muscular contractions through resistance training or high intensity aerobic training you can expect to see:[/vc_column_text][vc_row_inner][vc_column_inner width=”1/2″][vc_custom_heading text=”Less Injuries” font_container=”tag:h4|text_align:left” use_theme_fonts=”yes” el_class=”training_heading heading_4″][vc_column_text el_class=”walking-does-content4 content”]The result might not be directly observable, but we’ve seen people that are stronger are less likely to experience injuries and pain. Especially to smaller muscle groups like the shoulders & neck.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_custom_heading text=”Improved Blood Markers” font_container=”tag:h4|text_align:left” use_theme_fonts=”yes” el_class=”training_heading heading_4″][vc_column_text el_class=”walking-does-content4 content”]Strength is vital for our biology. Incorporating higher exertion movements will help the muscles accept blood sugar and use more energy in general resulting in an improved metabolic rate & improvements in blood markers such as glycemic control, cholesterol, blood pressure and many others.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_row_inner][vc_column_inner width=”1/2″][vc_custom_heading text=”Improved Balance” font_container=”tag:h4|text_align:left” use_theme_fonts=”yes” el_class=”training_heading heading_4″][vc_column_text el_class=”walking-does-content4 content”]Increasing muscle activation helps build the neuromuscular control which assists the coordination and collaboration that is involved in good balance. By training the muscle to a higher capacity, you’ll experience improved balance and a reduced falls risk which is crucial as we age.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_custom_heading text=”Reduced Pain” font_container=”tag:h4|text_align:left” use_theme_fonts=”yes” el_class=”training_heading heading_4″][vc_column_text el_class=”walking-does-content4 content”]One of the primary causes of pain is muscular weakness. For example, if you carry heavy bags with diminished shoulder strength you can cause injuries and pain. The same applies for knee pain and reduced leg strength. Improving the strength of key muscles can lead to less pain and better calibration of pain.[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”Actions & Summary” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes” el_class=”strenght-heading2 heading”][vc_column_text el_class=”walking-does-content4 content”]Walking is not enough. We must ensure that our body is being pushed to encourage it to continue to increase strength and assist overall health.
You can improve your activity by incorporating resistance training and/or high intensity aerobic exercises.
If you’re not sure where to start get individual advice for the best results.[/vc_column_text][/vc_column][/vc_row]
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