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by Dan MacKinnon MScPT
updated Oct 18, 2024
Physical activity and exercise are powerful tools in improving and maintaining our metabolic health. This article aims to highlight the benefits that come from increasing our activity outside of those that come from specific structured exercise. More physical activity can create capacity in our body to use energy rather than storing it.
Move More
Regular movement throughout the day has been shown to have significant reduction risk of developing numerous health conditions. Studies have shown that those that walk between 8-12k steps per day are at 50-65% reduced risk of all cause mortality. Other studies have shown that those that walk 7k steps per day have significantly better markers of blood glucose control.
Walking is not the only way to achieve this, but is a good general proxy for how much activity we achieve. However, any muscle contraction can create this benefit. This could be substituted with examples such as air squats, calf raises or taking the stairs.
Move More Often
On top of moving more it is powerful to move more often. We can achieve better blood glucose control by moving in smaller doses throughout the day, compared to completing the same amount of movement in one session. We would do better to move throughout a day, rather than relying on exercising for an hour, and being sedentary the rest of the day.
Strategies to Increase Your Activity Level
1. Use a fitness tracker
Can set a goal such as:
- Steps
- Flights of stairs
- Movement or Active Calories
- Aim to move after every meal
2. Aim to walk for 20 mins after each meal
3. Aim to move for 2-3 mins every 30 mins of sedentary time (ex. Working at a computer)
4. Ideas on how to add movement
a) Under Desk Walking Pad/treadmill
b) Exercise “Snacks”
- Air squats
- Going up and down a flight of stairs
- Soleus push-ups
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