Daily exercise - common sense meets science


Public health recommendations for physical activity from the American College of Sports Medicine and the American Heart Association include the following:

  • Adults 18 to 65 years of age should engage in either moderate-intensity aerobic physical activity for a minimum of 30 minutes 5 days a week or vigorous-intensity aerobic activity for a minimum of either 20 minutes on 3 days a week or a combination of both.
  • This amount of moderate-intensity aerobic activity can be accumulated by doing bouts of exercise lasting at least 10 minutes each to reach the recommended total of 30 minutes a day.
  • Adults need to engage in any activity that maintains or increases muscle strength and endurance on at least 2 days a week.
  • Anyone who wants to improve their level of fitness, reduce the risk for chronic disease and disabilities, or prevent unhealthy weight gain may exceed the minimum recommended physical activity levels.

Level of physical activity should be directed toward the exercise domains cardiorespiratory, muscle strength, flexibility and neuromotor (co-ordination and balance). Consider joint-friendly activities like brisk walking, swimming, cycling, appropriate exercise classes, appropriate gym equipment (cross-trainer / elliptical trainer).

Rausch Osthoff A, Niedermann K, Braun J, et al. 2018 EULAR recommendations for physical activity in people with inflammatory arthritis and osteoarthritis. Annals of the Rheumatic Diseases Published Online First: 11 July 2018. doi: 10.1136/annrheumdis-2018-213585

Recovery BEFORE rehabilitation


Too often recovery is hijacked by prematurely instigated rehabilitation.

There are many reasons why this occurs, some obvious others, less so. The key outcome beyond frustration, wasted time and money, is a delayed recovery, unsuccessful rehabilitation and the likelihood of a chronic injury or persistent pain.

More important still is the accurate and if possible, provable diagnosis. For delay in acquiring an accurate diagnosis frequently leads to a cascade of error, an incorrectly managed recovery with a chronic injury and persistent pain.

And then there is the tyranny of over-enthusiastic, over-servicing rehabilitation, that among other things appears to rest on the idea that more is somehow better.

Sadly, the end result is much the same with, yes you guessed it, delayed recovery, chronic injury and persistent pain.

For an accurate, rational, provable diagnosis, a properly timed full recovery and appropriately directed rehabilitation, ask for nothing less than an engagement with evidence, research and experience for your return journey to comfortable fitness and health.

Singh RA, McGrath MC. Editorial - Education for practitioners and patients. Australasian Medical Journal, 2013, 6, 12, 724 - 26. http://dx.doi.org/10.4066/AMJ.2013.1952