23.5 Hours – What you can do with your last 0.5 hrs in the day!

Ask yourself:

  • On average, how many days per week do you engage in moderate or greater physical activity (like a brisk walk) lasting at least 10 minutes?
  • On those days, how many minutes do you engage in activity at this level?

Those are the two questions that make up the Physical Activity Vital Sign (PAVS)! The Canadian Society of Exercise Physiology recommends to achieve health benefits, adults aged 18-64 should accumulate at least 150 minutes of moderate to vigorous intensity exercise per week.

If you take the two numbers that you answered from the PAVS and multiply them, you will find out how many minutes per week you exercise at an intensity that is beneficial for health.

Interested in finding out what these health benefits are? The list in lengthy. I invite you to watch this video by Dr. Mike Evans

That 30 minutes of exercise, 5 times per week is the single best thing that you can do for your health! This is preventative medicine (versus reactive medicine) and as Dr. Mike Evans say exercise will give you “the biggest return on investment”.

In Vancouver, there are plenty of options for exercise,  but which is best for you? There are group exercises classes on every block that has a Starbucks (and a Physio clinic) so it can be hard to decide. Your previous medical history, preferences, strengths and weakness (not only muscular) help determine this.

Also, what does “moderate to intense” exercise feel or look like? This can be measured by heart rate, respiratory rate, or easier alternatives – by rating your perceived level of exertion or perceived level of breathlessness.

If you are going to spend time exercising then it is important to make sure that you are working at the intensity level that produces these health benefits. Unfortunately, a casual walk in the park with your dog and a coffee is not intense enough. Moderate intense exercise should cause light shortness of breath and an increased heart rate for most. Although, this is different for each individual.

Physiotherapist do not only help treat injuries but we are also here for those that need specific guidance with exercise prescription and overall preventative medicine. We can determine the specific activity, heart rate, level of perceived exertion or breathlessness to maintain throughout your exercise routine.  It is time to start to invest for the long-term.

Aaron Dobie MPT, B.Kin
Registered Physiotherapist
Gastown Physio & Pilates
Dobie Personal Therapy

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