Vista, CA     760-216-6047
Olympus Movement
  • Home
  • Naturopathic Medicine
    • Naturopathic Services
    • Hormone Optimization
  • Performance Fitness
  • Physical Therapy
    • Sports Rehab/ PT
    • Sport Specific Training
    • Post ACL Surgery
    • Gymnastics Back Pain
    • Ankle Sprains
    • Shoulder/Overhead Pain
    • Concussion Management
    • Sports Myofascial Therapy
  • Gym Membership Options
  • Wellness Store
  • Staff
  • Contact
    • Contact Info For PT >
      • Free Discovery Visit
      • Ask About Availability & Cost
      • Free Trial Session
  • Blog
  • The Olympus Store
  • Home
  • Naturopathic Medicine
    • Naturopathic Services
    • Hormone Optimization
  • Performance Fitness
  • Physical Therapy
    • Sports Rehab/ PT
    • Sport Specific Training
    • Post ACL Surgery
    • Gymnastics Back Pain
    • Ankle Sprains
    • Shoulder/Overhead Pain
    • Concussion Management
    • Sports Myofascial Therapy
  • Gym Membership Options
  • Wellness Store
  • Staff
  • Contact
    • Contact Info For PT >
      • Free Discovery Visit
      • Ask About Availability & Cost
      • Free Trial Session
  • Blog
  • The Olympus Store

Prioritizing our health now

6/16/2022

1 Comment

 
Performance Coach Amy Nguyen, CF- L2, USAW L1
B.S. Foods & Nutrition, M.S. Exercise Physiology & Nutritional Sciences
​
Regular physical activity has been shown to help prevent and manage diseases such as heart disease, stroke, diabetes and several cancers. Also aiding in prevention of  hypertension, maintenance of healthy body weight and improving mental health, quality of life and well-being.
​
Picture
The American College of Sports Medicine and Centers for Disease Control and Prevention (CDC) guidelines for physical activity state that adults aged 18–65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week and every  adult  should  perform  activities  that  maintain  or  increase  muscular  strength and endurance for a minimum of two days per week. According to data from the CDC  the percentage of adults (18+) that met the Physical Activity Guidelines for both aerobic and muscle-strengthening activity was only 23.2% (2018 National Health Survey). People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active. Furthermore, over 80% of the world's adolescent population is insufficiently physically active.

Benefits of physical activity include; improvement of  muscular and cardiorespiratory fitness, bone and functional health; reduced risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer); depression; reduce the risk of falls as well as hip or vertebral fractures; and helps with maintaining a healthy body weight. In children and adolescents physical activity has been shown to improve physical fitness (cardiorespiratory and muscular fitness); cardiometabolic health (blood pressure, dyslipidemia, glucose, and insulin resistance); bone health; cognitive outcomes (academic performance, executive function); mental health (reduced symptoms of depression); and reduced adiposity.


You may be wondering what is considered physical activity? The World Health Organization defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement. This can include activities we do for leisure like walking your dog, walking to class, taking the stairs, mowing the lawn, and even cleaning your house. Because of our modern day lives with technology and obligations like work or school, we are much more sedentary than we should be. Not having enough opportunities to move and be active throughout the day, many rely on exercise to get physically active. Exercise is a type of physical activity, but not every physical activity is exercise. Exercise is a planned, structured, and repetitive activity for the purpose of improving or maintaining physical fitness.

Starting an exercise routine can be challenging and we can face many obstacles in getting started and building consistency. Some of the barriers many face are lack of time, lack of motivation, lack of energy, lack of support, fear of injury or lack of skill. And these can all seem daunting when first starting!

Here are a few tips when trying to get that journey started. 

Lack of time, lack of energy 
Rearrange your current routine. Take an honest assessment of your day and see how you can play with your schedule and time. Focus on one small step first and see if you can fit step number one in, whether that’s going to the gym during lunch three times a week instead of going out to lunch, waking up twenty minutes earlier each day to go for that walk with your dog, or winding down an hour earlier at night for better rest and your overall well-being. Try to put all the excuses to the side and be open to redesigning the day and really give it a chance. Let it settle in for a few weeks before judging it and do not judge yourself. Find a way to fit in the enhancements for a better routine, for you, your happiness and health. 
Lack of motivation, lack of support, fear of injury or lack of skill
Joining a gym or fitness facility with qualified instructors is a great start! We at Olympus have a community of athletes and members who support, motivate, and keep one another accountable. Our qualified instructors ensure proper movement, progression and growth for each individual. 
Find your step one, work on building consistency a step at a time. Give yourself grace and remember that physical activity and exercise are empowering. Our bodies are amazing beautiful things. It's amazing what we can accomplish with them, at the same point it is important to prioritize taking care of it! 
References

  1. World Health Organization. Physical Activity. (2020). https://www.who.int/news-room/fact-sheets/detail/physical-activity
  2. American College of Sports Medicine. Physical Activity Guidelines. https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines
  3. Centers for Disease Control and Prevention.  National Health Survey Interview: Early Release of Selected Estimates Based on Data From the 2018 National Health Interview Survey. (2019). https://www.cdc.gov/nchs/nhis/releases/released201905.htm#7a 
  4. Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143–1211. https://doi.org/10.1002/cphy.c110025
  5. Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public health reports (Washington, D.C. : 1974), 100(2), 126–131.
  6. Anderson E., Durstine J.L. (2019). Physical activity, exercise, and chronic diseases: A brief review. Sports Medicine and Health Science. 1(1), 3-10. https://doi.org/10.1016/j.smhs.2019.08.006 ​
1 Comment
Elliott Brown link
1/30/2023 02:20:06 am

Read the complete blog and found it informative.

Reply



Leave a Reply.

    Picture

    Author: Annemarie Alf

    "We Specialize In Optimizing Teen And Active Adult Lives In North County San Diego By Addressing The WHOLE Person.  We offer A Holistic, Integrative Approach To Performance And Wellness That Will Assess And Address The Root Causes That Lead To Pain, Hormonal Imbalances, Fatigue, Weight Gain And/ Or Decreased Performance."

    Archives

    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    June 2021
    February 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    January 2020
    December 2019
    February 2019
    December 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    April 2018
    March 2018
    November 2017
    October 2017
    August 2017
    July 2017
    June 2017
    February 2017
    September 2016
    June 2016
    April 2015
    January 2015
    November 2014
    October 2014
    September 2014
    July 2014
    May 2014

    Categories

    All
    Activities
    Ankle Sprain
    Anti Inflammatory Diet
    Anti-inflammatory Diet
    Athletes
    Athletic Injury
    Botox And Fillers
    Cash Based PT
    Cholesterol
    Cold
    Core
    Core Stability
    Crossfit
    Cupping Therapy
    Cycling
    Exercise
    Flu
    FMS Or SFMA
    Food
    Gluten And Dairy Free
    Gym Memberships
    Gymnast
    Gymnastics
    Headaches
    Health
    Holiday Season
    Hormone Optimization
    Hormones
    Hydration
    Ice
    Inflammation
    Injecting Nutrients
    Injuries
    Injury
    In The News
    Lipids
    Low Back Pain
    Mobility
    Movement
    Nutrition
    Nutrition Plan
    Olympus Movement Physical Therapy
    Pain
    Pain Relief
    Peanut T-Spine
    Physical Therapist
    Physical Therapy
    Post-injury
    Power
    Recovery
    Runner
    Runners
    Running
    Skin Health
    Sleep
    Sleep Health
    Sprains
    Sprints
    Strength Training
    Stress Management
    Thoracic Mobility
    Training
    Unbalanced Hormones
    Vitamin Injection
    Vitamins
    Workout

    RSS Feed



Olympus Movement Performance

Address: 
1281 Liberty Way, Suite A, Vista, CA 92081

Phone Number: 760.216.6047
Fax Number: 760.216.6159


Email: 
info@olympusmovement.com

Office Hours: 
​Mon-Thursday: 8a-8p
Fri: 8a-5p
Sat: By Appt Only    
​Sun: Closed

    SUBSCRIBE TO OUR NEWSLETTER

Subscribe to Newsletter

Privacy Policy (click here) 

MEDICAL DISCLAIMER:
All information on this website  is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website. 
© Olympus Movement Performance All Rights Reserved