Importance of Moving: How the 'Talk Test' can keep you safe.

A 2018 survey from the CDC indicates that roughly 70% of people in Louisiana are either obese or overweight according to their BMI which accounts for an individual's height and weight.  The worst part is that roughly 30% of people also reported performing no leisure time physical activity.  A very brief list of the benefits of consistent exercise would include decreased risk of cardiac diseases, lower risk for numerous cancers, lower risk for diabetes, improved sleep, psychological benefits, and improved brain activity.  This is an extraordinarily small snippet from a very long list of benefits of exercise.

But how much exercise should we be getting?  And what kind of activities should we be participating in?

Luckily, the Center for Disease Control (CDC) has guidelines for the general public to follow to promote a better quality of life.  The CDC recommends 150 minutes of moderate intensity exercise AND 2 days of strength training or 75 minutes of vigorous intensity exercise AND 2 days of strength training.  The nice thing is anything is considered exercise as long as you can tell that the activity is forcing your heart to work harder than it would at rest.  To decide if the activity is moderate of vigorous the CDC recommends using the "talk test".  This means that if your feel your heart beating faster but you're still able to have a conversation relatively easilty then that activity counts as "moderate intensity".  If you are moving and would have a difficult time conversing then this is considered "vigorous activity".  Though 150 minutes sounds like a lot of time, think of this as 30 minutes per day throughout the work week.  Then the weekend is lagniappe.

Now what?

We are the Orthopedic Center for Sports Medicine, want to encourage everyone to keep moving.  Find an activity you enjoy and have fun moving.  The more you keep moving now, the more likely it is that you'll be moving much later in life as well.

 

Author
Brad Holstein, PT Bradley Holstein, PT Brad Holstein is a Licensed Physical Therapist at the Orthopedic Center for Sports Medicine. A New Orleans native, Brad attended Spring Hill College for his Bachelor of Science before becoming a Physical Therapist Assistant. After practicing as a PTA for 5 years, Brad continued his studies earning his Doctorate in Physical Therapy at The University of Texas Medical Branch in Galveston, Texas. He has spent his 7 years of clinical experience in outpatient orthopedics and has been with the OCSM family since 2019. Brad is married to his wonderful wife Ashley and has one child with another due in February, 2022.

You Might Also Enjoy...

The Mystery behind the Meniscus

One of the most common causes of knee popping, swelling, and pain is a meniscal tear. Many of us have either experienced or know someone who has undergone treatment for a meniscal tear. So, what’s the big deal? And what exactly is a meniscus?

ECU Tendon Subluxation: “Snapping Wrist” Syndrome

This type of injury is frequently misdiagnosed in high-trained athletes. These wrist injuries that are misdiagnosed can delay return to play. The addition of an accessory tendon is a rare finding that can explain a snapping wrist without without injury.

Why would I need hand surgery?

Your hands are incredibly complex structures that perform a variety of daily tasks that also make them vulnerable to injury. The highly skilled team at the OCSM provide prompt diagnoses and state-of-the-art treatments for a variety of hand conditions.

Got Numb Hands?

While there are a number of causes for hand numbness including nerve damage from diabetes or a pinched nerve in the neck, one of the most common causes we see as orthopedic hand surgeons is carpal tunnel syndrome.