Sometimes, as a chiropractor, I forget that what is “common sense” may not be obvious to everyone. For example, how much should you exercise may be a poorly understood question.

A physiotherapist highlighted on twitter that only a third of physiotherapists in UK are familiar with current recommendations for physical activity.

physical activity, exercise, physiotherapist

This might be a good opportunity to share how much is enough. It works out to:

  • 150 minutes of moderate intensity exercise, or
  • 75 minutes of vigorous intensity exercise, and
  • At least two sessions of strength training per week

That’s it! Easy stuff. One minute of vigorous intensity exercise works out to two minutes of moderate intensity exercise.

The recommendations are similar for both UK (Physical activity guidelines: UK Chief Medical Officers’ report) and Singapore (Health Promotion Board Launches National Physical Activity Guidelines).

types of exercise, strength training, bone health

Here is also a good time to point out that not all exercises are created equal. Resistance training (i.e. weight training, strength training) has the greatest effect on muscle and bone health. This is why there is an emphasis on strength training.

Are you currently already exercising? If not, this may be a good goal for you to work towards.

For those who are already meeting the guideline recommendations, do consider if your current routine involve enough strength training.

Happy Monday!

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Based in Singapore, Square One Active Recovery offers treatments with a very big difference. We deliver more than neck and back adjustments. With our evidence-based exercise approach, you can achieve your recovery goals in just 12 weeks. Not getting results from your chiropractor, TCM doctor or physiotherapist? Talk to us and find out how we can take your recovery to the next level.