It’s a simple premise, movement is medicine – not just a mantra for gym buffs and marathon runners. It’s a prescription for a good life. Movement is the missing link in South Africa’s health story.
It is that simple. Researchers at Wits have proven without a doubt that movement can prevent and reduce the effects of disease, including cancers, improve recovery and protect mental health. “Human beings are hardwired for movement,” says Demitri Constantinou, Professor and Specialist Sports and Exercise Physician in the Wits Department of Exercise Science and Sports Medicine.
“When we stop moving, our bodies start to deteriorate … and it happens rapidly.” Constantinou’s team has conducted research that shows that even a single day of inactivity can trigger measurable changes in the cardiovascular and musculoskeletal systems. “On the other hand, physical activity releases signalling molecules that influence cell metabolism, regeneration and immunity. The effects are profound and they start with something as simple as standing up.” “Any movement is better than none, so even standing instead of sitting makes a measurable difference to your health,” says Constantinou.
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Research on movement in the department spanned a cross-section of adults, including blue-collar workers, office employees, students and patients recovering from illness. They found that prehabilitation (preparing a patient for surgery by optimising their physical and mental health beforehand) and rehabilitation through exercise improved recovery, reduced complications and enhanced quality of life. “Exercise before, during and after illness is one of the most powerful interventions we have and yet it is under-prescribed,” says Constantinou.
The other, darker side of that coin is that a sedentary lifestyle kills. It is enough to make one stand up immediately when reading Professor Philippe Gradidge’s research. He has spent years studying physical activity, obesity and sedentary behaviour, including the effects of ‘standing desks’.
Gradidge says that movement is not about extreme sport, it is about micro-movements that add up in the day, week and over a lifetime. “In our studies, we have seen that small changes like walking, standing or light stretching can meaningfully enhance both physical and mental wellbeing,” he says. His team has shown that standing desks improve posture, reduce back pain and sharpen focus amongst office workers, while structured walking programmes improve heart health and mood among South African women.
“Movement is medicine – and it works even in small doses,” says Gradidge. He dispels the common benchmarks for those hooked on programmes linked to medical aid behavioural change schemes: “You don’t need 10 000 steps to start feeling better. In fact, emerging evidence suggests that as few as 2 000 to 4 000 steps daily can help reduce depressive symptoms.” Gradidge adds, “In our studies, movement has helped people manage pain, regulate stress, improve health outcomes such as elevated blood pressure and become more aware of their physical state and movement patterns.
It’s not just about performance. Rather, it’s about participating in environments where people can move joyfully and safely, free from barriers.” Jon Patricios, Professor of Sports Science and Exercise Medicine in the Faculty of Health Sciences believes that despite small steps making a difference, we should aim to adhere to the World Health Organization’s guidelines of 300 minutes per week of moderate intensity exercise, for all its well-described benefits.
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