Australia’s Physical Activity and Sedentary Behavior Guidelines recommend at least 150-300 minutes of moderate to vigorous activity per week. While this can seem daunting, small changes make it a lot easier to achieve. To minimize sedentary behavior such as prolonged sitting try setting a reminder to get up and walk around or stretch every hour or two. Meet up with a friend to walk on the weekends or join one of the many walking or running groups in our community. You can also join a sport that interests you or start going to a yoga or pilates class.
Exercise and physical activity have been proven to reduce many conditions including:
- Cardio vascular disease
- Some types of cancers & arthritis
- Anxiety
- Depression
- Musculoskeletal problems
- Weight gain
- Type 2 diabetes
There are three main types of exercise and including a variety of these exercises in your week is essential for well-rounded health.
- Cardio e.g. running or walking to increase your heart rate and lung capacity
- Resistance and strength training e.g. body weight resistance work such as push ups or incorporation of weights
- Balance and core training e.g. pilates or yoga
Try to spread your exercise out throughout the week and look for opportunities to exercise rather than excuses to avoid it. Before beginning any new exercise plan always consult your health professional and ensure you do not push yourself beyond your capabilities.