The Wheel of Movements: Prioritizing Activity Beyond Formal Exercise

The concept of the "Wheel of Foods" prioritizes dietary choices, but a similar framework, the "Wheel of Movements," highlights the critical importance of physical activity throughout the day. This concept moves beyond technical discussions of specific foods or exercises, emphasizing that moderation and personalization are key. It recognizes that movement, rather than static posture, is crucial for well-being.

“

The secret (as in almost everything) lies in the dose and adaptation to the preferences and needs of each person.

As a physiotherapist, I often encounter patients who believe their pain stems solely from their posture. However, evidence suggests this is an oversimplification. Questions like "How long have you had this posture, and when did the pain start?" or "Does your pain fluctuate even though your posture remains the same?" help patients reconsider the causes of their discomfort. The focus shifts from static posture to the detrimental effects of prolonged inactivity.

“

One of the most common narratives brought by patients, and which health professionals also have responsibility for, because it is something they perpetuate, is that their pain is associated with their posture.

Research indicates that decreased physical activity and sedentary behavior, especially in work environments, are strongly linked to increased pain, particularly lower back pain. Patients often report that their pain appears after sitting for too long, eases with movement, and that they would likely experience pain even in a different static posture if they maintained it for an extended period. This underscores the necessity of changing positions and introducing movement to alleviate such complaints.

“

We know today that not only the decrease in physical activity is associated with low back pain, but sedentary behavior (mainly in the work context) is related to an increase in pain.

Therefore, our "Wheel of Movements" should incorporate various forms of physical activity. This includes formal exercise like gym workouts or running, but perhaps more importantly, integrating movement into daily routines. Simple actions such as climbing stairs, taking pets for slightly longer walks, or playing with children contribute significantly. Despite these recommendations, Portuguese adults are notably sedentary, with 2018 data showing nearly two-thirds do not meet physical activity norms. The message to "move more" is simple, but achieving lasting change requires personalized strategies, such as incorporating short "movement snacks" throughout the day, especially for those with highly sedentary jobs.

“

The recommendation seems simple: move more. The problem is that this message, by itself, rarely produces lasting changes and does not always respond to each person's needs.