A physiotherapist’s brutally honest opinion

The human body is not built for inactivity, says physio Frauke Tyac

This week I noticed more people coming in with pain related to inactivity. When people come in with a new pain or a change to their pain pattern, we physios have to do a lot of detective work to find out what might have set their issue off.

This week I saw several people with back pain related to decreased activity levels. Usually, our clients find it a little easier to exercise during the warmer months. Do you?

In my opinion (based on experience and research) the human body is NOT made for inactivity and sitting around.

I believe our body is made to walk around all day, traditionally to gather food and water, then squat to prepare a fire and cook a meal and eventually get plenty of sleep… (you get the picture, I am talking about the hunter-gatherer body).

I often get asked why I believe people get so stiff and sore, and I truly believe it is because we don’t follow the simple recommendation to exercise for just 30 minutes, five times per week.

Ideally, this should be a minimum of 30 minutes of walking (or the like), three times per week, and two 30-45 minute sessions of strength work. And no – gardening, housework and running around after kids and grandies are not activities included in this count!

Similarly, just walking alone won’t satisfy the need for resistance and strength training (and while swimming in the creek is certainly great exercise for the mind and body, it also does not satisfy the body’s need for load and strength exercise). Resistance training prevents (and improves!) osteoporosis and other related issues and clearly shows that strength training IS essential – or else the body starts to “break itself down”.

Are you getting the right amount of exercise? Five sessions per week? Are you getting the right kind of exercise? Two of your weekly sessions need to be strength-based.

What is your excuse? Here are some of the ones I hear a fair bit and, of course, I have added some simple solutions, too!

EXCUSE #1: I’m too tired to exercise.   

Exercise is a paradox – it can make your muscles physically tired, but you’ll actually feel more energized from it. Exercise increases your overall blood flow which means that your heart is pumping oxygen to your brain, muscles, and tissues faster. So, all cells in your body get more nutrients. Exercise also promotes the release of neurotransmitters like dopamine, serotonin and natural endorphins that will make you feel better and more energized. Even moderate exercise can improve your energy levels and mental well-being!

Solution:  When you feel too tired to work out, the solution is actually to exercise. Begin with low to moderate-intensity exercise. Try walking, biking or Pilates.  Over time, add moderate and low-impact strength work like Pilates.

EXCUSE #2: I can’t afford strength training (but I can afford subscriptions to four streaming services…).  

The cost of our classes at the Physio Fit Studio in Kingscliff, for instance, are claimable on your health fund. This makes them more affordable. The reason why a health fund pays for our classes (and not others in gyms and Pilates studios) is that we work evidence-based. You will be much safer here than anywhere else. The question I must ask anyone who thinks that it is too expensive to exercise is, “What is it costing you to NOT do strength training? What would an injury cost if you worked out elsewhere and hurt yourself? What is the cost of back pain, hip pain etc? Can you put a price on that?”

Solution: First, start with your walking routine. Start with 15 minutes a day, three times a week, and build to 30 minutes a day, three times a week. There is no cost involved!

Instead of spending money on a gym membership (that most people don’t use), look at our timetable or find some physio run classes near YOU and join for just one class each week. Booking a class makes you accountable and makes you commit. Claim the cost on your health fund, (otherwise, you will waste your health fund money). The benefits of physio run classes are amazing and you will love them. Once you learn some of the moves, you can do a second session by yourself at home or perhaps even join online. Exercising doesn’t need to cost much money. But NOT exercising will truly cost you!

EXCUSE #3: I don’t have time.

Between kids, commuting, work, and other responsibilities of life, our modern 24/7 lifestyle often leaves us feeling like there is just not enough time in the day to fit in a workout. Exercise becomes a low priority in our already crammed schedules.

Solution #1: Make exercise a priority. Write a schedule for your exercises and stick to it. We all have time – you simply need to make it a priority, plan it in your diary and stick to it. Once it is planned, make it “non-negotiable” with yourself.

Solution #2: How much television do you watch? Don’t allow yourself to watch TV unless you have already exercised that day (and on that note, how much time do we spend every month on entertainment that keeps us sedentary, but ‘up’ with the Kardashians?).

For extra motivation, team up with a neighbour or a friend so you have an exercise buddy to keep you accountable.

The bottom line is: Stop making excuses and start making your body and your health span a priority. It only takes three months to create a good habit. Start building your body up, instead of letting your body break down. And summer is the right time to get into a new habit!

Frauke Tyack – Physio Fit Studio

Try one or two of physio run classes. They truly make such a difference! I see it every week in our clients. The things they can do and the strength that our regulars have – they really kick ass over their peers!