By Roxanne Lavoie, kinesiologist
Exercising with persistent pain requires significant motivation. However, the consequences of being sedentary should not be overlooked.
During prolonged periods of inactivity, the underuse of our muscles and the reduced movement of our joints can lead to deconditioning, which may perpetuate our pain or affect nearby joints.
For example: “I no longer use my right hand because picking up objects increases my pain, and my right shoulder is also less used.” The risk of developing shoulder pain increases in this case.
The impacts of a sedentary lifestyle will also be felt on your health, increasing the risks of excessive weight gain, cardiovascular and metabolic diseases (high blood pressure, type 2 diabetes, high cholesterol), as well as the incidence of certain cancers.
Definitions :
Sedentarism: A state of wakefulness characterized by an energy expenditure equal to or less than 1.5 METs in a sitting, reclining, or lying position.
Persistent pain: Pain present for more than 6 months after an injury or damage to a structure.
MET (Metabolic Equivalent of Task): A unit of measurement for the intensity of physical activity.
Reducing sedentary behavior, by decreasing prolonged inactivity periods, can be very simple.
“Change positions regularly: Stand up and walk frequently. After 30 minutes of sitting, stand up!”
Incorporating activities tailored to your painful condition that require more energy will have a positive impact on your cardiovascular health, muscle health, bone mineral density, and mental health. And that’s a challenge!
Strategies for incorporating activities tailored to your painful condition:
- Set small goals and plan a realistic progression..
Example: My goal is to take a 20-30 minute walk every day. I will start with 10-15 minute walks 3 times a week. Then, I will add one additional walk per week to reach 5-6 walks per week. I will then gradually increase the duration of my walks.
- Diversify activities with different demands, always related to your interests.
Example: Walking is a cardiovascular activity, gentle yoga targets relaxation and flexibility, while outdoor yard work is more muscular. It will be easier to manage your pain and energy by varying the difficulty of activities throughout the week.
- Adapt your level of effort based on the pain you’re experiencing.
The question shouldn’t be: “Should I do an activity today?” but rather: “How can I do my activity while managing my pain?”
It will be more beneficial to engage in your activity by taking frequent breaks and splitting up the effort, rather than sitting all day. For example, mow the lawn in three parts, alternating with less demanding activities.
Recovery, both physical and mental, requires rest periods. Incorporate activities like relaxation, breathing exercises, and stretching into your routine.
Source :
Gouvernement du Québec : ministère du l’éducation et de l’enseignement supérieurs (2020), « Pour une population québécoise physiquement active ; des recommandations », Savoir et agir Kino Québec, 84 pages.