Exercise & Activity

exercise_activity_pgbnr

Physical activity and exercise are key to good health but what’s the difference?

 

Physical Activity

Simply put, physical activity is movement of the body that burns energy. Walking, gardening, house cleaning, stairclimbing or just getting up from your computer for a few minutes every half- hour to move are some examples of being active. Of course each activity can be done at different intensity levels, but the idea is to keep moving throughout the day for better health. According to Dr. Marc Hamilton, an inactivity physiology researcher at the Pennington Biomedical Research Center, when we are sedentary our metabolism “flat lines like a dead horse” and contributes to a myriad of health problems including heart disease, obesity, diabetes, and even cancer. The take home message is to be as active as possible and at a minimum, move a few minutes every hour for enhanced metabolic health.

Exercise

Exercise is physical activity that is planned and purposeful with the goal of becoming healthier and stronger. Exercise is used to regain and maintain fitness and for rehabilitation after an injury, surgery, illness or to manage a chronic condition like diabetes or Parkinson’s.

There are four types of exercise, each with their own benefits including:

TYPE

HOW

BENEFITS

Strength

Resistance training overloads the muscle to build strength using
weights or elastic resistance (tubes and bands)

More muscle mass, strength and endurance.

Mobility, physical function and independence.

 

A prerequisite for balance training.

Cardiovascular

Endurance or aerobic activities that increase breathing and heart
rate like brisk walking or aerobics class

 

Resilient heart, lungs and blood vessels.

Balance

Tai Chi, yoga or balance classes that involve muscle mobility and
stability

 

Injury and fall prevention.

Flexibility

Lengthen muscles with stretching, range-of-motion exercises or yoga

Move better, reduce stress, and prevent injuries. Ankle flexibility is key for good balance, gait and fall prevention.

Exercise is prescribed using the FITT formula:

  • Frequency (how often)
  • Intensity (how hard)
  • Type
  • Time (how long)


To live longer and healthier lives, the American College of Sports Medicine (ACSM) and American Heart Association recommend participating in at least 30 minutes of moderate-intensity exercise (which should be accumulated in bouts of at least 10 minutes) on 5 days per week or relatively more intense exercise for 20-60 minutes on 3 days per week. For strength, each major muscle group should be exercised two to three days each week, with at least 48 hours between sessions. Very light or light intensity is best for sedentary seniors and older adults getting started.
MM 1 DM XG Walk2
According to the ACSM, resistance exercise is the most important for seniors and older adults to stay strong to carry out everyday activities and live independently (1). Sarcopenia, or age-related muscle loss, is amplified by inactivity, and is a widespread problem. Statistics show that only 22% of people over the age of 65 exercising regularly, with some estimates as low as 3% for muscle strengthening activity (2)! As seniors and older adults become weaker, they move less and lose even more muscle, physical function, balance and independence. This often leads to depression, isolation and a diminished quality of life. No one desires to live this way. Exercise is the antidote – increasing strength, physical function and preserving independence, so why aren’t seniors and older adults moving more?

Removing Roadblocks

Many roadblocks bar seniors from exercise, such as complexity, time-consumption and the possibility of injury. These obstacles can be amplified by years of inactivity, an injury, surgery, illness or managing a chronic condition like Parkinson’s. For those with low mobility and balance issues, there are not many viable exercise options to build strength and activity into the day – until now.

Easy Exercise Solution

The MoveMor™ Lower Body Trainer with patented MDX™ Technology offers a unique way to help seniors and older adults regain strength and mobility to live as independently as possible. MDX™ is multi-directional resistance exercise. With impact-free movement in a pain-free range of motion, MoveMor™ provides over 30 multi-planar exercises designed to strengthen hips, knees, ankles and feet from one safely seated position. Conveniently, it requires minimal time and effort – just sit, strap feet in and get moving.

This makes exercise prescription simple for healthcare professionals and easy for clients to do individually or in group sessions at the clinic, fitness center, home or office. For greater versatility, it can also be used while standing with adequate support available.

Effective

MoveMor™ has taken the proven effectiveness of elastic resistance and configured it with patented MDX™ Technology to make it simple to use. Studies support the benefits of elastic resistance exercise for frail or fit adults.1 Benefits may include improved:

  • Muscle and joint strength
  • Balance and proprioception
  • Neuromuscular coordination
  • Postural stability
  • Functional ability
  • Gait
  • Pain relief
  • Fall prevention

MoveMor™ pilot-studies in 2014 showed consistent strength and mobility improvements along with a reduced fear of falling. (A formal fall reduction study is also underway beginning February 2015.)

For a variety of seated exercises that can help strengthen hips, knees, ankles and feet, please refer to the MoveMor™ LBT Exercise Guide and Ankle, Knee & Hip Exercise Sheets (Level I and II).

Simple Activity Solution

For seniors in pursuit of an active lifestyle, MoveMor™ is a simple way to add activity into sedentary days for better health and more energy. Inactivity has a negative effect on genes, sugar and fat metabolism. Activity promotes better physical and mental function and vigor. Studies show that light intensity physical activity throughout sedentary days can help prevent chronic conditions like heart disease, diabetes and obesity. Researchers recommend moving a few minutes every hour for health benefits.

An informal university study showed a 60% increase in metabolism when using the MoveMor™LBT compared to sitting still. This level is comparable to the light intensity activity levels studied and recommended.

MoveMor™ is convenient to use while sitting at the computer, reading a book or watching a favorite TV program – just strap feet in and get moving! With MoveMor™, the user has the freedom to choose when and how to move. Volunteers who used it for intervals of activity (lasting about 3 -10 minutes per hour) while working at their computer, reported feeling more energetic, mentally focused and better overall.

move_more_live_well

(1) Page, Phillip, MS, PT, Ellenbecker, Todd, MS, PT. The Scientific and Clinical Application of Elastic Resistance: Champaign: Human Kinetics, 2003.
(2) https://www.acsm.org/docs/current-comments/resistancetrainingandtheoa.pdf
(3) http://www.cdc.gov/nchs/data/series/sr_10/sr10_260.pdf