Why you should take the Stairs!
Daily Exercise & Heart Health
Valued Health Osteopathy
3/658 Centre Rd, Bentleigh East, 3165
Need help in achieving your exercise goals?
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We have all heard the that we should find the time for incidental exercise throughout our day, but how do we do this? And why is it so important?
The Australian Institute of Health and Welfare states that Cardiovascular Disease is the number one cause of death in Australia (1). The World Health Organisation does give us some good news however, as they expect that 80% of premature heart attacks and strokes are preventable.
- Maintaining a healthy diet
- Regular physical activity and
- not using tobacco products are the keys to prevention.
- As well as managing risk factors for heart disease and stroke such as high blood pressure, high cholesterol and high blood sugar or diabetes (2).
This recent article in the Sydney Morning Herald (3) speaks to Dr Belinda Paramenter, an exercise physiologist at UNSW. She states that the minimum amount of physical exercise we can do to improve heart health is 75 minutes of vigorous intensity exercise a week. If we break that down even further, that equates to about 11 minutes a day, which is very achievable for most of us.
She suggests “finding little ways of bringing high intensity or higher intensity exercise into your day and you don’t have to set aside half an hour or an hour … you don’t even have to do the 11 minutes at once”. That’s where taking the stairs instead of the lift or going for a brisk walk can come into play.
And for those who don’t feel like high intensity exercise is achievable, we have you covered as well. Dr Paramenter suggests that 22 minutes a day of moderate intensity exercise “which means it’s somewhat hard to do and you’re a little bit out of breath but you can maintain a conversation” is also as beneficial.
Dr Paramenter (exercise physiologist) states some of the benefits of exercise for our heart include:
- Increasing the strength of our heart and its capacity to pump more blood and provide oxygenation and nutrients to the rest of our body.
- Improvements in muscle metabolism and insulin sensitivity
- Improvements in blood glucose control and
- we get a reduction in cholesterol.
We hope that this serves as a little reminder for us all to get moving every day. As the weather improves at this time of year, it’s easier for us to get motivated and work towards our aim of living more healthy and active lives.
If there is anything in your way of achieving these goals that you think our Osteopaths may be able to help you with, please contact the clinic speak to one of our Osteopaths at Valued Health Osteopathy in Bentleigh East about your treatment and rehabilitation options. Call or book online today.
You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.
Valued Health Osteopathy offers:
Exercise Rehabilitation
Strength & Conditioning
Valued Health Osteopathy is open 6 days a week with early morning and evening appointments. Move better with Osteopathy!
Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.
Valued Health Osteopathy | Osteopathy Australia
Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne.
If you would like more information on exercise and heart health, please check out the links below. Reference:
- https://www.aihw.gov.au/reports/life-expectancy-death/deaths-in-australia/contents/leading-causes-of-death
- https://www.who.int/features/qa/27/en/
- https://www.smh.com.au/lifestyle/health-and-wellness/eleven-minutes-is-all-it-takes-to-seriously-boost-your-heart-health-20190729-p52bt6.html?fbclid=IwAR3iUXDB2Xs_PA79C6wihOhYeN_j-R1ixlk-Q2ZKKAKbjaVRkoxqbJNiq4A
