As physical therapists, we are always advocating to our patients the importance of movement and exercise. A question we get asked a lot is, “How often should I exercise?”
Dosage of appropriate frequency, duration, and intensity is important to get the most efficient effects and benefits from exercise. A recently published research review found that multiple studies (11 to be exact) concluded there was a decrease of pain sensitivity after aerobic exercise in those with chronic pain [1].
The type and dosage of exercise across all the studies are given here [1]:
- Type: Treadmill walking, treadmill running, stepping, elliptical
- Intensity: Submaximal
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- 66-85 percent of predicted maximal heart rate
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- Duration: 4-60 minutes at a time
- Frequency: 1-5 times a week, 12 weeks total
These are ranges given in the research review. However, finding an activity that you can enjoy and that increases your heart rate for a prolonged period of time is what is best to help keep you consistent. Safety is always a priority, so making sure the activity is not inducing additional pain is crucial.
If you are recovering from an injury and would like guidance on how to return to your activity and decrease pain, feel free to reach out to one of our physical therapists at SetPT here. Happy Moving!
