Physical Inactivity - a Pandemic in 2021?
Physical Activity levels saw a significant decline in 2020
2020 has been a year to forget for most for various reasons. With gyms closed, no holidays on the horizon and all-day access to cupboard snacks, activity levels have reduced and understandingly, waistlines may have expanded somewhat too.
The study below highlighted how physical inactivity is a modifiable risk factor for cardiovascular disease and a widening variety of other chronic diseases, including diabetes mellitus, cancer (colon and breast), obesity, hypertension, bone and joint diseases (osteoporosis and osteoarthritis), and depression. The prevalence of physical inactivity is higher than that of all other modifiable risk factors. Sadly, a lack of physical activity is closely linked to premature death.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
Furthermore, the article below discusses how physical inactivity leads to more deaths than obesity. A research team from the University of Cambridge noted that 676,000 deaths each year were down to inactivity, compared with 337,000 from being overweight. It was reported that eliminating inactivity in Europe would cut mortality rates by nearly 7.5%, or 676,000 deaths, but eliminating obesity would cut rates by just 3.6%
There is solid evidence that regular physical activity contributes to the primary and secondary prevention of several chronic diseases and is associated with a reduced risk of premature death.
NHS Exercise Guidelines 2019
Why is Inactivity on the rise?
Even pre 2020, physical inactivity was on the rise. As fantastic and convenient that technology is, sadly its lead to us being less active. Less of us do manual work and instead work in front of a computer. We use cars and public transport and walk less than was previously done. With a click of a button, things can be delivered the next day. Technology has meant household chores are less physically demanding. Entertainment is provided by TV’s and in front of computer screens. Subsequently, we move less than previous generations and have a lower energy expenditure.
Research suggests that many adults spend over 7 hours per day sitting down. People aged over 65 are deemed the most sedentary group as they spend 10 hours or more each day sitting or lying down.
The COVID-19 pandemic has seen a further rise in physical inactivity. More online shopping and more working from home has contributed towards this. So has the lack of access to gyms, exercise classes and training groups. Many businesses have offered online alternatives. Even, physiotherapy has seen a rise in online services. (A brief history of remote or online physiotherapy services is discussed in Physiohub’s earlier blog). https://www.myphysiohub.co.uk/blog/a-little-more-about-online-physiotherapy
As convenient as these services are, the one downside is that these online alternatives can lead to a decrease in activity levels, due to not having to leave the house. Thankfully online physiotherapists such as the Physiohub team promote physical activity and will always prescribe rehab exercises, subsequently increasing activity levels.
How to make positive changes.
Thankfully, there is solid evidence that regular physical activity contributes to the primary and secondary prevention of several chronic diseases and is associated with a reduced risk of premature death. It appears there is a direct correlation between the volume of physical activity and health status. Subsequently, the most physically active people are at the lowest risk of premature death.
The link below highlights how much physical activity we are expected to undertake.
https://www.nhs.uk/live-well/exercise/#guidelines-for-adults-aged-19-to-64
Practical changes
As online physiotherapists, common feedback we receive from our patients is that they struggle to commit to exercise or rehab programs. Attending gyms can be daunting (when they are open). Busy lifestyles means patients find it hard to designate time for exercise. The recommended doses can be broken into chunks of 10 minutes to make it more palatable. Short brisk walks will contribute towards this as would vigorous chores or gardening tasks. Furthermore, there is a plethora of online 10 minute exercise programs online which will contribute towards your recommended activity levels.
If you do a sedentary job, use your commuting time and lunch breaks effectively. Walking or cycling for all/part of your journey will increase activity levels. Setting up a work jogging club at lunchtime will increase adherence. Research shows that those that engage in activity with friend/peer support are more likely to continue than those that do so alone. Try and stand and walk more at work rather than being seated. If you are new to working from home, why not use the time you would have previously used to commute to exercise?
If you have children, get active with them. This will benefit your health, but also if parents are physically active, then children are likely to be too. Let your child choose the activity as they are more likely to participate if they had involvement in choosing it. Walk to school as often as possible. Instead of watching TV, encourage your child to find fun activities to do on their own or with friends, such as playing chase or riding their bikes. Try something new. If you're not sure what activities you'd like to try as a family, try the BBC's 'Which sport are you made for?' tool to find out what you're best suited to.
Also, there are many other ways to incorporate physical activity into your lifestyle. It is possible to contribute towards the 150 minutes of weekly moderate intensity exercise that is recommended for adults by making subtle modifications to daily routines. A few practical examples include:
1. Park at the far end of car parks or park a short distance from your destination and walk the rest of your journey.
2. Use baskets instead of trolleys at supermarket.
3. Take the batteries out of the remote control.
4. Use the stairs instead of escalators.
5. Replace a coffee break with a brisk 10 minute walk.
6. Walk or cycle to shops instead of driving
7. Whilst on the phone, stand up and walk around or do some simple squats.
8. Whilst brushing your teeth, waiting for the kettle to boil or stood at the cooker, do some calf raises or similar exercise.
9. Walk the dog or walk someone else’s dog.
10. Get off the bus 2 stops earlier.
If you would like to discuss how to increase your physical activity levels in more detail with an experienced online physiotherapist, please do not hesitate to get in touch with the Physiohub team using our contact page below.
https://www.myphysiohub.co.uk/contact
Physiohub is an online physiotherapy company. We offer a 100% virtual service providing remote physiotherapy assessments and physiotherapy treatment and rehabilitation sessions. To learn more about the services we provide, see our services page below.