Elevate Your Fitness

BY DR. EMILY ANNE MCDONALD

Intuitively we know that any movement is better than no movement, but what does research tell us about optimal fitness practices?

Aerobic exercises, strengthening, flexibility, and balance are the core components of physical activity. Evidence demonstrates a clear improvement in health and overall well-being.

Some of the most important benefits of these physical activities include lower risk of all-cause mortality, improved quality of life and sleep quality, reduced injury, increased basal metabolic rate, improved body composition, improved quality of life and bone mineral density in early post-menopausal years, improved metabolic markers (blood lipids, blood glucose, HgA1c), decreased pain from arthritic causes, improved mood, improved range of motion, and reduced risk of fall-related fractures.

Let's break down the core components of physical activity and understand the latest recommendations for weekly physical activity.

Types of Physical Activity

There are four key components that we should be incorporating every week. 

Aerobic (Cardio, Endurance): Recruitment and coordinated movement of large muscle groups for a sustained period of time

Strength: Movements that cause muscles to shorten against external resistance 

Flexibility: Range of motion at a given joint, dependent on ligament, tendon and muscle tissues

Balance: Ability to respond to potentially destabilizing forces in a coordinated manner

Recommendations for Physical Activity

Below are highlights from the Physical Activity Guidelines for Americans (PAGA) updated in 2018. 

Aerobic (Cardio, Endurance): Most health benefits arise with 150 minutes per week of moderate intensity or 75 minutes of vigorous intensity. The response is dose dependent - the more, the better! There is no minimum amount of aerobic activity needed to achieve a positive response. 

Strength: Incorporate two sessions of strength training per week.  

Flexibility: 10 minutes per day, 2-3 times per week. Aim for daily, stretching each major muscle group for 10-30 seconds each, repeating 2-4 times for a total of ~60 seconds for each group.  

Balance: Incorporate exercises at least 3 days a week.

Modifications

Although not addressed in the PAGA, important work is now being done in timing fitness routines with menstrual cycles and pregnancy, postpartum, and menopause. It is also worth considering the guidance from traditional medicine systems, such as Traditional Chinese Medicine (TCM) and Ayurveda, which emphasize the importance of balancing physical activity with underlying constitutional needs. For example, someone who tends to be highly energetic can benefit by incorporating low-intensity exercises more frequently such as stretching and balance whereas a person who tends to be more slow moving can benefit from incorporating more high-intensity exercises more frequently such as interval training. 

The Takeaway

Any increase in physical activity is going to have a positive impact on your health. The more physical activity you can incorporate, the better. One must find the appropriate mix of aerobic intensity, strength training, flexibility, and balance exercises for their own fitness goals and lifestyle considerations.