đââď¸ Whatâs the Right Dose of Exercise?
Chiropractic Insights from Shannon Clinic Melbourne CBD
If you spend long hours at a desk, youâre not aloneâand youâre not immune to the health risks of inactivity. At Shannon Clinic, we help Melbourne CBD office workers and professionals find the right balance of movement, recovery, and spinal health. So whatâs the optimal dose of exercise to stay well and perform better?
đ The Global Guidelines
Public health agencies like the WHO and Australiaâs Department of Health recommend:
- 150 minutes of moderate aerobic activity per week (e.g. brisk walking, swimming)
- OR 75 minutes of vigorous activity (e.g. running, cycling)
- Children and teens: 60+ minutes daily
But for sedentary professionals in Melbourne CBD, even small increases in movement can make a big difference
đ Learn how we support sports performance and recovery at Shannon Clinic.
𧪠What the Research Shows
Two major studies published in JAMA Internal Medicine tracked over 850,000 adults for up to 14 years:
- Some exercise is better than none: Even below the recommended minimum, aerobic activity reduced premature death risk by 20%
- Meeting the guidelines: 31% lower mortality risk
- Optimal dose: ~1 hour/day (3x the guidelines) offered peak benefit
- No harm from high levels: 10x the recommended dose showed no increased risk
đ Read our post on mental imagery for performance to explore non-physical training strategies.
đŞ The Sedentary Trap
Even if you exercise, sitting too long can undo the benefits. A meta-analysis of 47 studies found that prolonged sitting increases risk of disease and deathâeven in active individuals.
Solution: Break up your day with 2â4 hours of standing or light movement.
đ Learn more about the impacts of prolonged sitting in Melbourne CBD office workers from a sports chiropractor.
đ§ Exercise vs Medication
Exercise rivals pharmaceuticals in treating:
- Heart disease
- Type 2 diabetes
- Stroke prevention
- Depression and anxiety
One meta-analysis found that exercise and drugs had similar mortality outcomes across 305 trials. But exercise offers fewer side effects and broader benefitsâfrom bone density to brain health.
đ Explore our post on burnout in elite sport to see how movement supports mental resilience.
𧏠The Future: Personalized Exercise Prescriptions
The NIHâs $170 million âExercise Responsomeâ project is mapping how physical activity affects the body at a molecular level. The goal? Tailored exercise prescriptions based on age, sex, genetics, and health status-especially useful for office workers managing chronic tension or workplace injuries.
đ Shannon Clinic | Melbourne CBD
Located on Collins Street, Shannon Clinic offers expert chiropractic care for office workers, athletes, and active professionals in Melbourne CBD. Whether you’re dealing with desk-related back pain, neck tension from long hours at a computer, or simply want to improve your posture and mobility, our team is here to help.
đ Book your appointment today and find your optimal dose of movement.
