As part of my continuing professional development I was fortunate enough to attend the 2018 Exercise and Sport Science Australia "Research to Practice" Conference which was recently held in Brisbane. It was my first attendance, as they are held every two years. The Conference was further evidence that exercise is more than just a luxury, but a major part of our well-being and preventative in illness and disease.
Here is a summary of the key points and of what I feel was valuable for my patients:
It is important to improve “weekly physical activity” levels given that there is a dose response relationship between the amount of weekly exercise and the degree of benefits.
Research indicates that we can significantly improve “aerobic fitness” with a 5-fold less volume & time, with higher intensity interval training – great option for those patients that are time poor.
Using fluctuating levels of interval-based training, regardless of intensity yields greater benefits in aerobic fitness.
When considering “weight loss” - increasing the total volume of exercise is more important, rather than intensity, so individualised aerobic prescription should be based the individual needs of each and every patient.
We can get similar in improvements in aerobic fitness regardless of if we do resistance or aerobic type training, so patient preferences need to be considered to promote participation compliance.
EXERCISE: **Dosage Recommendation: 150 minutes a week**
Here are the major reasons to adhere to exercise recommendations:
Prevent obesity and mitigate its risks
Improve management of diabetes
Prevent and treat heart disease
Lower risk of cancer
Treatment for hypertension
Prevent osteoporosis and fractures
Manage depression and anxiety
Decrease risk of dementia
Decrease risk of premature death
Here are some interesting facts according to research:
Death rate and fitness level:
High level of fitness: 22/1000 pp
Med: 38/1000
Low: 199/1000
Patients with remission of Depression
High level of fitness: 43%
Med: 26%
Low: 13%
Walking speed and death rate:
Walking speed less than 3 km/hr or 0.82 m/s increases premature death
So in summary, exercise keeps you living longer, increases your chances of beating depression and keep up the pace!
If you have any questions, or would like me to tailor an exercise programme for you, book an appointment with me at Advance Health Pain & Injury Clinic on 0754562836 or use the contact form on the website.
Isaac McCrimmon - Exercise Physiologist