Physiotherapist Asir Ruwaida tells us how to improve our physical health this year

What is the difference between physical activity and exercise?

Physical exercise aims to improve certain physical abilities, depending on what we train. It is structured activity of sufficient intensity to enable these abilities to be improved (for example, strength or cardiopulmonary endurance). Anything outside of that can be included in physical activity (walking to work, riding a bike…). We always speak in general terms. There are many nuances.

For those who want to start, what is the first step?

The first thing is to set a goal (or goals) as specific as possible so you can find the type of exercise that suits that person. If you can afford it, first and foremost, put yourself in the hands of a professional to advise you. Otherwise, I advise you to respect the basic principle of training: progress. That is, always from least to most to give the body time to adapt to the stimuli we give it.

How can you maintain consistency and avoid losing motivation?

I like to talk about discipline, not motivation. Discipline and willpower is what will allow this activity to become a habit, which is ideal. There are several things we can do to foster this commitment to exercise: Set goals and a plan. The fact of going through the stages and seeing that you are progressing and improving is very important. Obviously, if we like the activity and it attracts us, it will be much easier.

At Nordic Klinika, what exercises or types of physical activity do you consider essential?

If you are a sedentary person, the fact that you are starting to move is already good news. What we know today is that strength training is a winner due to the multiple health benefits it brings us at all ages, genders and levels of physical condition. But if a person, no matter how hard they try, is not able to stick to a strength program, I would tell them to find an activity they love and can continue with long term. Consistency is key.

What are the important preventive measures to avoid injuries at work or when engaging in physical activity?

In general, we can distinguish two large groups of work groups: those with high physical demands and repetitive movements and those who are not completely sedentary (office). In the first case, taking small breaks from repetitive gestures will be very useful, as well as strengthening those areas involved in the movements. In the second case, quite the opposite, the ideal is to take active breaks every half hour if you can. These breaks could consist of taking a short walk or doing some squats, for example.

What do you recommend as a basis for starting a routine at work?

I know it's not easy to get. It does not just depend on the worker, but the company also has to collaborate on these types of strategies. But the benefit is mutual: it increases the health and well-being of the worker, and thus their productivity, and makes the company more competitive. Each case must be evaluated individually, but improving worker health always benefits both parties, the company and employees.

How does physical activity relate to other aspects of health, such as mental health and emotional well-being?

“Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.” This is how the World Health Organization defines the concept of health. It is really something that is very universal and is acted upon by multiple circumstances. The most important factors that have a positive impact are physical activity, proper nutrition, not smoking, and maintaining good levels of emotional health. There are also other factors such as genetics or convenience. The more of these things we have in our lives, the better our health will be. In our case, we not only have Nordic Klinika to improve musculoskeletal health, but the PsicoLan service is also offered in the organization, to improve the mental and emotional health of workers.

What is your experience at Nordic Klinika when it comes to working on the physical health of the working population?

Very positive, we are increasingly aware, both patients and professionals, of the importance of physical activity and exercise. The advantage that we have at Nordic Klinika is that we can constantly monitor the patient, because he comes two days a week to undergo treatment for at least two months. This allows us to be in touch from the initial assessment and not only their rehabilitation schedule, but we can also influence their lifestyle habits, which is of vital importance in many cases. It even allows us to educate the patient on how to take measures in the workplace and/or train some conflicting positions on the tasks performed.

In addition, the treatment is completely personalized, as the action of each muscle group is isolated using David Health devices in a safe and controlled manner. Using our existing software, we evaluate the patient's progress during treatment, objectively assessing current improvements by comparing the beginning and the end.