Regular physical activity has many physical and mental health benefits. It can reduce the risk of many health problems, such as heart disease, type 2 diabetes, anxiety, depression, muscle and joint problems, some cancers and unhealthy weight gain. Research shows that doing some physical activity is better than doing none at all, and that increasing amounts of physical activity provide even more health benefits.
Physical activity is defined as any bodily movement produced by one or more large muscle groups. This can include movement as part of leisure (including sports, exercise and recreational activities), transport (for example walking or cycling to get to or from places) and occupation (including paid and unpaid work like lifting, carrying or digging). The Department of Health in Australia recommend the following physical activity guidelines for Australians aged between 18-64years old:
Physical Activity Guidelines
- Doing any activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
- Be active on most (ie. 5days), preferably all, days every week.
- Accumulate 150-300 minutes of moderate intensity physical activity or 75-150 minutes of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
- Do muscle strengthening activities on at least 2 days each week.
- Minimise the amount of time spent in prolonged sitting.
- Break up long periods of sitting as often as possible.
Moderate intensity activities require some effort, but conversation is possible. Examples include brisk walking, swimming, social tennis, dancing etc. Vigorous activities make you breathe harder or puff and pant (depending on fitness). Examples include aerobics, jogging and many competitive sports.
Although physical activity is generally safe for everyone, physical and mental abilities should be considered when looking at these guidelines. Those who have never exercised or are not currently active are advised to start gently (for example, by walking), without overexertion, and to gradually build up towards reaching recommended levels. If you have an injury or chronic (ongoing) health condition, it is recommended that you consult your G.P as well as a trained exercise professional such as an Accredited Exercise Physiologist for advice prior to commencing an exercise program.
If you would like to book an appointment with an Accredited Exercise Physiologist, please call 03 9716 2250 our friendly staff at Whittlesea Physiotherapy and Clinical Pilates.