Image: Ramblers
An interesting study published in 2001 (AF Mannion et al) compared the results when 148 people with back pain were divided into 3 groups and given different exercises to do. (i) Group one received individual exercise instruction with a physiotherapist (ii) Group two performed 'muscle reconditioning' on special exercise equipment (iii) Group three attended an aerobics class.
At the end of three months the groups were compared. It was found that all three had enjoyed significant improvements in their levels of pain and function. Perhaps surprisingly, there was very little difference between the improvements in the three groups.
Furthermore, when the same people were contacted a year later. It was found that the best progress had been made by the people in the aerobics group - for the simple reason they were still going to their class and most of the people in the other groups had stopped exercising.
What does this tell us? I think two things:
(1) There is no single magic form of exercise that will cure all your problems, many different exercise methods and approaches can work; and
(2) the exercise programme that definitely won't work is the one that you don't do.
Finding the form of exercise that you enjoy and keep doing of your own volition is often the key to long-term health improvement. It might be hill-walking, weight-training in a high-tech gym, Morris dancing, exercising at home on a Nintendo WiiFit board - the choice is yours...
Link to the Mannion research paper.
Two books I'm particularly keen on at the moment are the 'Backsmart Fitness Plan' by Adam Weiss DC, an American chiropractor, and 'Core Performance' by Mark Vernon. As a young man, Adam Weiss injured his back severely while weight training; in the years that followed he devised a programme of stretching and exercising that restored his health. I particularly like his 'daily dozen' stretches and his various programmes of pilates and gym ball exercises. Mark Vernon, a sports coach, covers a lot of the same ground in his 'Core Performance' book but with some nice variations.
Home exercise with a DVD can be a good option for those people who do not regard themselves as 'sporty' or who have not taken part in organised activities for a long time. 'Easy does it' is the right approach for any new type of exercise. Discuss your health status with your chiropractor before trying a new exercise programme.
Pilates is a great form of exercise for improving posture and strengthening the back. 'Pilates for Dummies' is my favourite pilates DVD. It includes a 25-minute programme which covers all the basic moves.
Yoga is a fantastic exercise for the whole body. Regular practice improves muscle strength and flexibility. It has become very fashionable in recent years with an explosion in the number of different styles being taught. As with all things, start off gently and find a teacher who understands about any injuries that you may have. My favourite teachers in the Peterborough area are Mandy Nightingale, Michael North and Sandra Heider. Mandy runs classes at Langtoft Village Hall on Mondays at 9.30 am and Wednesdays at 7.00 pm. Call her on 07799 648 333. Michael runs classes at Buckden and Wadenhoe village halls. Call him on 07810 227 896. Sandra runs the 'Equilibrium' yoga centre in Woodston, Peterborough, call her on 01733 370 002.
Other pages:
This is the text-only version of this page. Click here to see this page with graphics.
Edit this page |
Manage website
Make Your Own Website: 2-Minute-Website.com