How to structure your exercise program | Back In Motion

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Plan your exercise program

Published: 17 August 2016

Have you recently had an epiphany to become fit and healthy? Have you recently had a health scare that has thrust you in to being more proactive about your wellbeing? Have you wanted to start an exercise program but just don’t know where to begin? We share the benefits of exercise and how to structure your exercise routine.

Exercise is the most natural way to reduce the rates of coronary heart disease, type 2 diabetes, stroke, high blood pressure, depression, amongst many others diseases and conditions. Both a person’s bone and muscle structures improve with exercise, with research finding it can reduce the likelihood of hip and spinal fractures, whilst improving cardiorespiratory and muscle endurance. Finally, exercise is a great way to manage weight and have a healthy Body Mass Index (BMI).

If you’re wondering how much exercise you should be doing, and how regularly you should be doing them, our physios at Back In Motion Clayton have collaborated amongst each other and developed some suggestions that have been recommended by WHO.

  • All adults aged 18-65 should be aiming to do >300 minutes of exercise per week. This includes cardio exercises, strengthening exercise and deep core strengthening exercises.
  • Cardio exercise should be the staple form of exercise for all adults. Every adult should be aiming to do at least 20-30 minutes of cardio exercise per day at moderate to high intensity. Examples of cardio exercises include:
    • Running
    • Walking
    • Cycling
    • Swimming
    • Rowing
    • Cross trainer
  • Strength and conditioning should be performed at least two to three times a week. These sessions should look to strengthen the major muscle groups of the body that control the ankles, knees, hips, back, chest and shoulders
  • A form of core strengthening and stabilising is the final type of exercise recommended. Clinical Exercise is the ideal form of core strengthening exercise, and it is recommended to do at least 40-60 minutes per week.

All of the suggestions above are a general outline of how each adult should structure and prioritise their weekly exercise. For each individual, the detailed forms of exercise will vary, so it is advised to discuss this with your GP, physiotherapist or your personal trainer in order to find the most appropriate form of exercise and correct technique for the exercises. The journey to a healthier you starts today!

Back In Motion Clayton physiotherapist - Minhaz Chowdhury