Thread by @nxtstop1

Physical Activity and Exercise –––– Their massive role in our health and wellness, at ALL ages/ stages of life.

A #curatedthread with tips and resources ––

Tags: #PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign #HealthyAging #health #wellness

More –– #PhysicalActivity #Exercise #PhysicalMobility
Tips on Getting Started
m.gulfnews.com/news/europe/uk…
- Craft your 'why'/purpose
- Start slowly
- U may 'love' exercising OR Not
- Be kind to U
- Use 'why'& habit, Not willpower
- Plan,Prioritize
- Be flexible
-+Resistance, +Balance

More ––––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign

"Common Sense Guide To Exercise and Moving More!" ––– by @CorKinetic

20 Great Tips! 👇

More ––––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign

The {True} Magic Pill –––– take as much as you can / want: Exercise!

Image via @exerciseworks!

More ––––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign

Guideline for kids –––– #children #youth

mrt @AnnaChalkley
Making physical activity evidence accessible: are these infographics the answer? bit.ly/2buE5gu #EAED

More –––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign #MSKover50
Table: best exercise and forms of physical activity for #muscle function, #bone health & #balance. Resistance training & ball sports tops🏋️‍♂️ ⚽️
h/t @edelphysio
Full article 👉research-information.bristol.ac.uk/files/15970469…

More ––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign

Maximizing Exercise –#HR

-Decide your optimal 'Exercise Zone'
-Monitor/ track your Heart Rate
-Aim for targets.

OR monitor your #HeartRate 2viz where U fall on intensity scale.
Image
elitefitness.co.nz/help/workout-g…

More ––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign
🔽
In setting of #Disability–––

mrt @docandrewmurray Physical activity for disabled adults graphic and editorial .. great work @BrettSmithProf @FosteratBristol @PHE_uk and @BJSM_BMJ bjsm.bmj.com/content/early/… …

More ––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign
In Hospital, Even in the ICU!
Read @ Johns Hopkins @icurehab / @DrDaleNeedham tremendous efforts to counter Post Intensive Care Syndrome with a robust ICU #Rehabilitation Program +Video
johnshopkinssolutions.com/solution/amp/a…

More ––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign

Most hospitals have In-Hosp Physical Activity/Physical Mobility programs for ward patients.

If U are a patient OR loved one of a pt, ask for exercise every day!

Prevent #deconditioning & losing independence.

More ––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign

#Walking ––– {A great basic PA, ramp up by jogging, running}

The Power and The Glory of Walking
bernadettekeefemd.com/2016/03/02/the…

Tags: #walking #BornToWalk My homage to the activity and #walkability.
#GaitSpeed #aging

More ––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign #MSKover50
Highlight: STEP Aerobics
@WebMD webmd.com/fitness-exerci…
@livestrong livestrong.com/article/287739…
Benefits:
♦️Cardiovascular
♦️Bone, Muscle health
♦️Coordination, Balance

No risers = 4 inches
Risers add 2"

More ––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign #MSKover50
Youth Sport Participation Correlates with Adult Physical Activity
👇
Can participation in sports during childhood influence physical activity in adulthood?
scielo.br/scielo.php?scr…
Tags: #YouthSports

More ––––#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign
The Problem w/ 'Elite Sports' in U.S.
mrt @AspenInstSports
American Meritocracy Is Killing Youth Sports
theatlantic.com/ideas/archive/… @DKThomp @TheAtlantic
Given #youthsports direct pathway to adult PA, concerning.

More ––#PhysicalActivity #Exercise #PhysicalMobility
mrt @AspenInstSports
Just 34% of kids 6-12 from families earning less than $25,000 played a team sport at least 1 day vs. 69% from homes earning $100,000+. A widening gap. See #ProjectPlay: bit.ly/2QlO0rE
h/t @hjluks

More #PhysicalActivity #Exercise #PhysicalMobility
Beyond the 'means' to play #youthsports––
mrt @SportPsychAus
Toward a better assessment of perceived social influence: The relative role of significant others on young athletes …ary-wiley-com.ezproxy.canberra.edu.au/doi/epdf/10.11…
From #PISISS1 to #PISISS2👇

More––A #curatedthread w/ tips & resources: lifetime #PhysicalActivity #Exercise #PhysicalMobility starting young, w/#YouthSports ending with #HealthyAging. #SixthVitalSign
RE: The Social Influences on Youth Sport Participation
Slideshare @SportPsychAus slideplayer.com/slide/10832353/

More ––––#PhysicalActivity #Exercise #PhysicalMobility #HealthyAging.
The Social Influences on #YouthSports Participation
Slideshare by @SportPsychAus slideplayer.com/slide/10832353/
This work is incredibly important as even when advantaged, kids can be discouraged, 'put down'. Ty~

Upshot of last series of tweets on #YouthSports:
♦️#PhysicalActivity & #Exercise = lifelong endeavors
♦️personal perspectives about them are formed when young {pos+/ neg-} and persist into adulthood
♦️socioeconomic status, gender, age and early psychological influences play roles

More––#PhysicalActivity #Exercise #YouthSports {Youth #PA influences later life #PA. #SixthVitalSign}
Parental influences on youth sport participation
Welk, Gregory J.; Babkes, Megan L.; Schaben, Jodee A.
digitalis-dsp.uc.pt/bitstream/1031…
#parent #child #sports #values cc @SportPsychAus

More–– On #PhysicalActivity and #Exercise Throughout Life,
#PhysicalMobility = The #SixthVitalSign

Regular Exercise May Keep Your Body 30 Years ‘Younger’
nytimes.com/2018/11/21/wel…
Muscles of #olderpeople (men & women} who have exercised for decades quite similar to 25 yr olds'

More–– On #PhysicalActivity and #Exercise Throughout Life,
#PhysicalMobility = The #SixthVitalSign

The #MovementForMovement campaign
Future #doctors learn how to prescribe #physicalactivity for their #patients

lancaster.ac.uk/news/future-do… …

h/t @exerciseworks
mrt @DrAiLynTan

More–– On Lifelong #PhysicalActivity and #Exercise

Physicians share many of the same challenges @ fitness & weight control as their patients. Might be helpful to share these.

This walking cardiologist decided to walk with his pts, launching #WalkWithADoc cnn.com/2015/09/03/hea…

More –– Lifelong #PhysicalActivity and #Exercise
A #curatedthread
mrt @DerekGriffin86
Much to glean from success of @parkrun in facilitating physical activity. For more on motivating factors: onlinelibrary.wiley.com/doi/abs/10.100… …#community #social
♦️#PhysicalMobility=the #SixthVitalSign

More–– Lifelong #PhysicalActivity,#PhysicalMobility,#Exercise: Tips for a healthy #SixthVitalSign, at ALL ages/stages of life! #MSKover50
mrt @ScienceforSport
Do #Plyometrics! {LT}
scienceforsport.com/plyometric-tra…
-Jumps, hops, bounds or skips
-Improves {RT}
Also blog.nccpt.com/2015/plyometri…

More–– Lifelong #PhysicalActivity,#PhysicalMobility,#Exercise, #Cardiovascular health #MSKover50
Reasons why exercise/physical activity outside of work necessary, even 4people w/physically demanding jobs
REF:Haltermann et al (2018) bjsm.bmj.com/content/bjspor…
Graphic: @ashjamesphysio

More –– Lifelong #Fitness
Tip: Use the #BorgScale: "high relative effort"
#PhysicalActivity,#PhysicalMobility,#Exercise,#MSKover50
Borg Scale of Perceived Exertion
hsph.harvard.edu/nutritionsourc…
-Relative, individual effort
-Scale 6-20
-Keeps ppl "ramping up" exercise,🔼ing improvement

More –– Lifelong #Fitness #PhysicalActivity,#PhysicalMobility,#Exercise,#MSKover50
Tip via @kenmpt Or use #RPE (version of #ModifiedBorgScale)
RPE (Rate of Perceived Exertion)
completely-fit.com/blog/exercise/…
KEY: 🔼what U do >>🔼 what you're able to do
#aging #PreventFalls ❌#sarcopenia

More –– Lifelong #Fitness #MSKover50
RE: #Muscle Strength & #Cognition
mrt @joefirth7 Our work:
Muscular function relates to intact cognition in older age, even in low-income countries-WHO data 32,000 individuals
onlinelibrary.wiley.com/doi/abs/10.100…
UK study Biobank: academic.oup.com/schizophreniab…

More –– Lifelong #Fitness

Apropos to above #BorgScale Choosing wisely @APTAtweets cautioned NOT to UNDERDOSE #strength and #resistance training in #OlderAdults

choosingwisely.org/clinician-list… h/t @dan26wales

#PhysicalActivity,#PhysicalMobility,#Exercise,#MSKover50, #SixthVitalSign

More –– Lifelong #Fitness
#PhysicalActivity,#PhysicalMobility,#Exercise,#MSKover50
Concept of 'Exercise Snacks'––nyti.ms/2HF58Jd
mrt @gibalam @McMasterU
The ABC’s of a sprint #exercisesnacks approach:
👟 A=Accessible (format)
👟 B=Brief (duration)
👟C=Challenging (effort)

More –– Lifelong #Fitness
#PhysicalActivity,#PhysicalMobility,#Exercise,#MSKover50

A #curatedthread.

What Physios Should Know About #Strength & #Conditioning –– by Elliot Taylor

physio-network.com/what-physios-s…

Essential for #AgingAthlete #OlderAdults: to get back to the #GameOfLife

More –– Lifelong #Fitness
#PhysicalActivity,#PhysicalMobility,#Exercise,#MSKover50

A #curatedthread.

mrt @marcotte_lauren
#Resistance training programs don’t have to be super complicated to be effective!

ncbi.nlm.nih.gov/pmc/articles/P…
👍 by @mackinprof

More – Lifelong #Fitness
#PhysicalActivity, #PhysicalMobility,#Exercise,#MSKover50

mrt @MSSEonline
Walking pace is assoc. w/ lower risk of a wide range of key health conditions, independently of overall time spent walking –Celis-Morales et al ow.ly/Y1wt30nM1Wt

#GaitSpeed

More – Lifelong #Fitness & #Exercise,#MSKover50

The myriad benefits! #diabetes

mrt @BradSchoenfeld

Exercise is one of the best interventions to combat the onset of type II diabetes; #resistance training is similarly as effective as #aerobics training,

onlinelibrary.wiley.com/doi/abs/10.100…

More – Lifelong #Fitness & #Exercise, #MSKover50

🏃🏻 Agility 🏃🏻‍
mrt @ScienceforSport
buff.ly/2zSh1Hz

Role of #Agility for #athletes––& #AthleteOfLife

Fit to Function. #OlderAdults In #Aging –#MindBody
-Visual processing
-Timing
-Perception
-Reaction time
-Anticipation

More –– Lifelong #Fitness
#PhysicalActivity,#PhysicalMobility,#MSKover50

To 🔼 fitness over time: plan ur #exercise routine
Essentials
♦️Load maximally during exercise
♦️Take time for recovery time between sessions
♦️Respect injury
#TrialandError

Pic #sportfisio2016 Lewis Heyer

More –– Lifelong #Fitness
#PhysicalActivity,#PhysicalMobility,#MSKover50

The role of #mentalhealth and #running–––Also as 'relief' from #drug / #alcohol #addiction

#RunnersHigh

Gr8 listen (& bet gr8 read) :#RunningMan by Charlie Engel
wunc.org/post/meet-runn…
@state_of_things

More– Lifelong #Fitness #MSKover50
mrt @AdamMeakins
Resistance training has a LARGE effect on pain 0.81 (95% CI: 0.26-1.35) #CantGoWrongGettingStrong
The effect of #resistancetraining on health-related quality of life in #olderadults (50+yo)
ncbi.nlm.nih.gov/pmc/articles/P…
#HealthyAging

More– Lifelong #Fitness #MSKover50

RE: Above: the health-related quality of life #HRQOL} was measured using the SF-36/12 assessment

LT: the short form 12 SF-12

RT: Ref. on longer SF-36
clinmedjournals.org/articles/jmdt/…) 5 pp

Related: #HealthyAging, #ResistanceTraining, #Muscle, #Aging

More –– Lifelong #Fitness

#PhysicalActivity,#PhysicalMobility,#MSKover50

A #curatedthread

mrt @BJSM_BMJ How fast is fast enough? Walking cadence{steps/min)as a practical estimate of #intensity in adults: narrative review bjsm.bmj.com/content/52/12/… Ty Prof Tudor-Locke
#GaitSpeed

More –– Lifelong #Fitness

RE:Messaging of #GaitSpeed? @BJSM_BMJ @coenen_pieter}

REC: Use #BorgScale:"high relative effort"

Borg Scale of Perceived Exertion
hsph.harvard.edu/nutritionsourc… …
-Relative, individual effort
-Scale 6-20
-Keeps ppl "ramping up" activity>>🔼ing improvement

More –– Lifelong #Fitness

&On the messaging of optimal #GaitSpeed

OR use #RPE (version of #ModifiedBorgScale)
RPE (Rate of Perceived Exertion)
completely-fit.com/blog/exercise/… …
KEY:🔼what you can do in order to 🔼 what you are able to do
#PhysicalActivity #PhysicalMobility #MSKover50

More ––––Lifelong #Fitness

#PhysicalActivity #Exercise #PhysicalMobility #SixthVitalSign #HealthyAging

Physical activity attenuates, but does not eliminate, the detrimental association of sitting time {used TV viewing} re: mortality.
ncbi.nlm.nih.gov/pubmed/27475271

#BGSconf @GeriSoc

More–––Lifelong #Fitness–––#PhysicalActivity #Exercise #HealthyAging

mrt @HealthTepi

-smoking: 15.5%
-heavy alcohol consump: 5%

👀physical inactivity: aerobic+muscle: 80.7% ⚠️

Aerobic PA & muscle-strengthening activity -U.S.
buff.ly/2UP6zLj
-where to target efforts

More–––Lifelong #Fitness

#PhysicalActivity #Exercise #HealthyAging #PhysicalMobility =#SixthVitalSign #health

KEY: Keep Both These Graphs in Mind ~
H/T L: @ValaAfshar R: @muirgray @saralivadeas
#ageing "Mind The Gap"

Aging, per se, is not a problem ––– but lack of fitness is.

More–––Lifelong #Fitness, Fit For Life

A #curatedthread

The strategy of #HealthyAging is akin to that of maximizing the function & longevity of an athlete. Everything on this slide from @footballmed #ffmed is applicable to optimal, sustainable aging!

h/t @BJSMPlus
#AgingRehab

More–––Lifelong #Fitness, Fit For Life

Great tweet series by @BJSMPlus from @Footballmed #ffmed today:

1/4

What Is A Weekend Warrior, and Why?

{+ 10 Tips To Improve Athletic #Longevity /Fitness}

Tags: #HealthyAging #AgingRehab #AgeingRehab #AgingAthlete

Tag: #WeekendWarriors #WeekendWarrior, Prevent #injury, preserve athletic #longevity #AgingAthlete #AgingRehab #HealthyAging

More–––Lifelong #Fitness–––#PhysicalActivity #Exercise #HealthyAging

mrt @BradSchoenfeld Take-home points from our recent paper on evidence-based guidelines on training to muscular failure for maximizing muscle hypertrophy. h/t @AdamVirgile 4 infographic

journals.lww.com/nsca-scj/Abstr…

Today is National #Senior #Health and #Fitness Day (U.S.)▶️#NSHFD

The @NIAGo4Life campaign via Natl. Institute on Aging: go4life.nia.nih.gov has tips!

For more info/ tips re: value & path to Lifelong Fitness,#PhysicalActivity & #Exercise >>>#HealthyAging, see the thread!

More ––––#PhysicalActivity #Exercise #PhysicalMobility throughout Life

Key role of #ResistanceTraining, #RET esp. w/ #aging

Resistance Exercise Training as a Primary Countermeasure to Age-Related Chronic Disease @mackinprof et al.
ncbi.nlm.nih.gov/pubmed/31244666

h/t @EricRawsonPhD