Lack of physical activity
Do you find that you’re not getting as much exercise as you feel is good for you? Perhaps you spend a lot of time sitting down because of work, pain, tiredness or a busy schedule. Or maybe you do want to exercise, but you just can’t seem to get round to it. A lack of exercise often creeps up on you without you realising it. Your day is filled with sitting, driving, working, worrying and recovering. Getting more exercise doesn’t necessarily mean doing sport. It’s mainly about getting active more often in a way that suits your body and your day. Small moments count too. It’s precisely those smaller moments that are often the easiest to stick to.
What do you notice?
A lack of exercise can affect your fitness, energy levels and symptoms.
You may, for example, notice that:
- you get out of breath more quickly;
- climbing stairs feels more strenuous;
- your muscles feel stiffer;
- you have less energy;
- you spend long periods sitting at a time;
- you experience pain more quickly when exercising;
- you find it harder to get going;
- if you are unsure about exercise;
- your weight is increasing gradually.
Sometimes you think you need to be fitter first before you can exercise. But often, getting fitter actually starts with small, safe bursts of exercise.
What might be the reason for this?
A lack of physical activity can be caused by a busy lifestyle, sedentary work, tiredness, pain or a lack of motivation. Poor sleep or stress can also mean that exercise falls further and further down the list of priorities.
Sometimes fear plays a part. You are worried that exercise will make your symptoms worse or that you won’t be able to keep it up. As a result, you end up doing less. This can further reduce your fitness and confidence.
Furthermore, our environment is often geared towards convenience. We sit a lot, drive and move around less naturally than we used to.
What can you do yourself?
It helps to break exercise down into small steps and link it to fixed times of the day.
For example, you could:
- stand up briefly every hour;
- going for short walks;
- take the stairs more often when it is safe to do so;
- cycling or walking for short distances;
- do some light exercise during the day;
- planning an activity at a fixed time;
- exercising together with someone else;
- Start with 5 minutes if any more is too much.
Choose something that is achievable. Regular exercise is more important than doing a great deal straight away.
When is it advisable to seek help?
It is wise to seek help if you are unsure which movements are safe or if you experience symptoms when moving. Guidance can also help if anxiety, pain or tiredness are holding you back.
Please contact your GP if you experience chest pain, severe shortness of breath, fainting or sudden symptoms during physical exertion.
How Rondom can help
Together, we’ll look at what’s stopping you from being more active. In doing so, we’ll consider any symptoms, your fitness level, energy levels, confidence and your daily routine.
A lifestyle coach can help you fit exercise into your day and keep it up. A physiotherapist can help you build up your strength and fitness safely. A occupational therapist can contribute ideas when energy, planning or daily tasks are involved. A podiatrist can help if foot problems or loose-fitting shoes are causing difficulties.
Together, we’ll look for a way of exercising that feels achievable and suits you.
