Get moving! Jamaicans urged to increase physical activity for better health

As Jamaica prepares to commemorate World Physiotherapy Day on September 8 along with global partners, physiotherapists at the University Hospital of the West Indies (UHWI) are encouraging everyone to increase their activity level, both for their own health and that of the country.

One apparent defining feature of humanity seems to be the desire to simplify our efforts. We naturally seek to work smarter, not harder. Indeed, man seems to have engineered an easier alternative for most facets of daily life. Improved transportation systems mean fewer people walk to their destinations, machines can now wash and dry our clothing and the proliferation of information technology means more people now work, communicate and entertain themselves seated behind a screen.

Inarguably, the activities of daily living in a modern society require less physical effort now than they have for any previous generation. But a growing body of scientific evidence suggests that this less effortful existence comes at a cost. The prevalence of non-communicable diseases (NCD) influenced by diet and activity levels, is on the rise globally, including diabetes, bowel cancers and cardiovascular disease.

In its 2012 World Health Statistics publication, the World Health Organization (WHO) indicated that 63 per cent of global deaths in 2008 resulted from NCD. Within this group of diseases, cardiovascular disease and cancers emerged as the leading causes of death, accounting for 48 per cent and 21 per cent, respectively.

Behavioural Risk Factors

The report further noted that behavioural risk factors, including physical inactivity were responsible for an estimated 80 per cent of reported coronary heart disease and cerebrovascular disease.

This rising health burden threatens to strain already limited health care resources in developing regions such as Jamaica. In recognition of the seriousness of the problem, the WHO in 2004 articulated a global strategy intended to increase physical activity as a public health priority among its member states.

Policy makers are not the only ones calling for an increase in physical activity levels. The body of scientific evidence supporting the health protective benefits of physical activity and exercise is extensive, both for persons with and without existing disease.

For example, the American College of Sports Medicine (ACSM) has outlined a role for endurance exercises in both the prevention and treatment of hypertension. In 2010, the ACSM also issued a joint position statement with the American Diabetes Association outlining the accepted role of exercise in improving blood glucose control, preventing or delaying type II diabetes, along with positively affecting lipids, blood pressure, cardiovascular events, mortality, and quality of life.

Additionally, following on a series of over 20 systematic literature reviews by experts globally, the American Institute for Cancer Research and the World Cancer Research Fund issued a 2007 position statement concluding that there is convincing evidence that physical activity reduces the risk for colon cancer. Improvement in bone mineral density, reductions in fall risk among older adults, improvements in mental health and improved weight control have all been documented. With improved weight control comes a reduction in risk for those illnesses for which being overweight increases risk.

Published authorities across the globe concur that both aerobic activity and strengthening exercises are recommended on a weekly basis to preserve/improve health. Generally, 30 minutes of moderate-level aerobic activity daily or a total of 150 minutes per week is recommended, with strengthening exercises performed at least 2 days per week, targeting all major muscle groups of the arms, legs, back, and abdomen.

'Aerobic' in this context refers to those activities that are of sufficient challenge to cause an increase in heart rate over a sustained period of time. Research has shown that you can accumulate the recommended 30 minutes of aerobic work over 10-minute periods. This means that a brisk 10-minute walk done three times for the day yields the same health benefit as one continuous 30-minute walk, making it quite easy for most persons to incorporate aerobic activity into their existing routines.

It is important to note that while moderate-level activity is safe for most persons, it is advisable that persons with existing chronic health conditions such as diabetes speak with their physician about the types and amount of activity that is appropriate.

If Jamaicans are to make a conscientious effort to improve their individual health, and by extension the healthiness of our nation, this increase in our activity level will need to be a sustained effort. A key element in the assimilation of a sustainable health habit is the level of personal gratification obtained from the activity.

Enjoy it

It is important that individuals choose those activities that they enjoy and are, therefore, likely to stick with. So whether its soccer, squash, jogging, swimming, brisk walking, pushing a lawn mower, spin cycling or any of the many other types of aerobic workouts, what's important is that you enjoy it and keep doing it.

For further advice on creative ways to increase your activity levels, speak with your physiotherapist and together let us keep Jamaica moving.

In observation of World Physiotherapy Day, UHWI physiotherapists will host a week of activities beginning on Sunday, which will include an open day (highlighting physiotherapy's role in a particular medical condition) and a health walk/run.

September 14 will be the second 4K health walk/run on the ring roads of the hospital and the University of the West Indies, Mona Campus. As movement specialists, the UHWI physiotherapists inaugurated this event last year to promote physical fitness and return to full function, as well as a fund-raising event.

Antoinette McLean, registered physiotherapist and chairperson of special projects committee; Yvonne Lowe, director of physiotherapy services and the team at UHWI Physiotherapy Department