Movement Matters: How I Talk about Physical Activity with Patients in Pain

When I started working in the outpatient clinic this spring, I had one major goal: help my patients understand the importance of physical activity.

Why? Because physical activity is the foundation of physical therapy. It improves mental health, reduces pain, and lowers the risk of chronic disease.

But here’s the challenge: most of my patients are in pain. They’re movement-averse. How was I supposed to convince them to move more, let alone hit 20+ minutes a day, when sometimes basic daily tasks hurt?

💡 My Approach:

Here’s what I focused on with my patients:

• Educating them on how movement helps manage pain

• Exploring movement options that fit their lives — walking, yoga, playing with their kids

• Teaching them how to monitor intensity using Rate of Perceived Exertion (RPE), heart rate monitors, or pedometers

I also made sure they knew this upfront:

Meeting physical activity guidelines is:

✅ Important

⏳ Time-consuming

😅 Not always easy

But here’s how we make it doable:

• Start Small: 3x/week, short duration, build up from there

• Pick something you enjoy: dance, garden, jump rope, bike, walk, yoga — pick your poison!

• Set realistic goals: water intake, step counts — and hey, I can be your accountability buddy

• Be consistent: habits > motivation

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Let’s get one thing straight: the world has become wildly sedentary. Some days, we don’t even have to leave our pajamas to go to work. Convenient? Yes. But the cost? We’re simply not moving like we used to.

We don’t walk to the bus.

We don’t climb stairs at the office.

We don’t stroll to lunch.

We don’t even stand around the water cooler to gossip anymore.

Even people with active jobs feel the squeeze: gym memberships are expensive, energy is low after work, and it’s hard to know where to start.

But movement is non-negotiable for our health. Consistent physical activity improves your mood, reduces pain, supports your immune system, and lowers your risk of mortality.

📊 So What Do the Guidelines Say?

The World Health Organization recommends that adults (18–64) aim for:

• 150–300 minutes of moderate-intensity aerobic activity or

• 75–150 minutes of vigorous-intensity aerobic activity or

• an equivalent combo of both, per week

plus, muscle-strengthening activities involving all major muscle groups 2 or more days a week.

Let's do the math right now:

How many days a week can you realistically commit to activity? Give yourself at least one rest day.

Wait… What’s “Vigorous” Activity?

Great question. Here’s how I explain it to patients:

1. Rate of Perceived Exertion (RPE) Scale

Yes — your body knows how hard it’s working. You can estimate your effort level based on how your heart and lungs feel. Google “RPE scale” and use it as a quick reference.

2. Heart Rate Zones

To estimate your maximum heart rate:

→ 220 - your age = your max heart rate

Then calculate your zone:

• Moderate: 50–70% of max HR

• Vigorous: 70–85% of max HR

Example:

I’m 30 years old → Max HR = 190

• Moderate = 95–133 bpm

• Vigorous = 133–162 bpm

TL;DR: Physical Activity

Meeting physical activity guidelines is one of the most powerful ways to:

• Improve your overall health

• Reduce pain

• Lower your risk of chronic disease and early death

But you’ve got to start somewhere. The key is understanding what the guidelines mean, choosing movement you enjoy, setting realistic goals, and being consistent.

You don’t need to be perfect. You just need to get started & keep going.

Every step counts.

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What should we tackle next? Maybe a guide on how to start lifting weights? Let me know! And feel free to share this post with someone who needs a little extra motivation to move today.