Breaking Barriers to Exercise

Stewart Kerr

Chartered Physiotherapist

The Hub, Weir Street, Falkirk, Fk1 1RA

www.lifefitwellness.co.uk

Why exercise? GENERAL HEALTH BENEFITS

• up to a 35% lower risk of coronary heart disease and stroke

• up to a 50% lower risk of type 2 diabetes

• up to a 50% lower risk of colon cancer

• up to a 20% lower risk of breast cancer

• a 30% lower risk of early death

• up to an 83% lower risk of osteoarthritis

• up to a 68% lower risk of hip fracture

• a 30% lower risk of falls (among older adults)

• up to a 30% lower risk of depression

• up to a 30% lower risk of dementia

Why exercise? SPECIFIC BENEFITS

• Sport or exercise performance

• Aesthetics

• Rehabilitation from illness

• Rehabilitation from injury

Why exercise?

Why exercise?

Why exercise?

• Low mood • Decreased confidence • Stress • Anxiety • Longstanding pain

• Insomnia • Cartilage issues • Overweight • Osteoporosis • Weakness • Back pain

• Arthritis • Tendon problems

• Sprains & strains • Dislocations • Shoulder pain • Cardiovascular disease • Heart attack

• Stroke • Poor colon function • Breast cancer • Diabetes • Life expectancy • Abdominal fat

• Metabolic disorders

There is one prescription that can provide evidence-based benefit

displayed through thousands of clinical trial for the following conditions:

Why exercise?

What barriers?

What barriers? GENERAL

• I don’t have time

• Family commitments

• I’m too tired

• I don’t have the will power

• I don’t like exercise

• It’s hard work

• The weather is too bad

• I missed a few sessions and now I’ve given up

• I’ve tried and failed in the past

• I don’t know where to start

What barriers? SPECIFIC

• Injury o Current

o Previous

o Other peoples experiences and fear of injury

• Illness including Surgery

Breaking Barriers

Breaking Barriers GENERAL

• Time/ family commitments o Prioritise

o Time management

o Environment – remove distractions

• I’m too tired o Exercise can increase energy levels and improve sleep

o Lack of exercise can make you feel more tired and less likely to exercise

o Vicious cycle

o Start small and feed off the benefits to break the cycle

• I don’t have the will power o Try to find something you find reasonably enjoyable – or at least don’t hate!

o Try to get involved with friends or a class – group motivation can be very beneficial

• I don’t like exercise o Exercise comes in many forms

o It doesn’t need to feel like exercise to be exercise

Breaking Barriers GENERAL

• It’s hard work o It can be!

o It doesn't have to be!

o Start easy:

• walking (park car a little further away from your destination)

• Gentle exercise class (i.e. beginners yoga, aqua fit)

• The weather is too bad o Embrace the elements!

o Have indoor alternatives

o Home exercise can be achieved in a small space – your body is a great for of resistance

• I missed a few sessions and now I’ve given up / I’ve tried and failed in the past o Perhaps you set unrealistic goals?

o Try setting some more modest goals

o Choose an alternative form of exercise

Breaking Barriers • I don’t know where to start

o Seek advice from a professional

o Pick a simple and easily accessible activity

o Try a beginners class or a one-to-one session if you prefer

o Small group classes offer the benefit of a class while still having good

instructor to pupil ratios

Breaking Barriers WHAT LOCAL AND NATIONAL GOVERNMENT CAN DO

Breaking Barriers GOAL SETTNG

• Long-term goals

• Short-term goals

• S.M.A.R.T. goals o Specific i.e. walk 10minutes to work 3 days per week (who, what, where,

when, why)

o Measurable i.e. use a simple diary to record each 10min walk

o Achievable i.e. start small – your long term goal may be to run a 10k but start with walking more

o Realistic i.e. make it fit with your home and work life to start – you can always make modification to this after a while if you want to do more

o Timely i.e. aim to achieve 3 x 10min walks per week and review this in one month. Then decide on whether you want to modify your goal

o Start the cycle again

Breaking Barriers SPECIFIC

• Injury o Physiotherapists are well-placed to assist

• Illness including Surgery o Sport & Exercise Medicine Physicians

o Physiotherapists

Exercise Services at Life Fit

• 1:1 Physiotherapy

• Chair Fit

• Forever Fit

• Yoga o Hatha

o Mindful

• Pilates o 1:1

o Reformer

o General class

o Performance Pilates

• Core Fit

• Physio Fit

• Nordic Walking o Workshop

o General Walk

o Gentle walk

• Back Fit

Key take home messages • Exercise is great!

• It comes in many different forms

• Don’t bite off more than you can chew!

• Make exercise fit within your current routine to

begin with

• Make it fun and make it social

• Seek professional advice for specific barriers

• Set S.M.A.R.T. goals

Questions and open discussion