Let’s keep moving!

Why the Australian exercise guidelines have now doubled.

More than half of all Australians were struggling to reach the previous amount of recommended physical activity, so why would the exercise guidelines have now doubled?

Australians are sitting and lying around more than ever. Even if a person was getting enough structured physical activity according to the previous guidelines, they may now be considered sedentary if working a desk job or just not moving enough during the rest of their day.

With abundant research demonstrating the link between time sitting and weight gain, heart disease, type 2 diabetes, and even an earlier age of death, something had to be done. The new guidelines focus on keeping more active throughout each and every day. They encourage the ‘active couch potatoes’ as well as others doing little/no exercise to include more incidental activity. To move more and sit less!

The current guidelines are as follows:

Physical Activity

  • Be active on most, preferably all, days every week.
  • Accumulate 2 ½ to 5 hours of moderate intensity physical activity or 1 ¼ to 2 ½ hours of vigorous intensity physical activity, or an equivalent combination of both, each week.
  • Do muscle strengthening activities on at least 2 days each week.

Sedentary Behaviour

  • Minimise the amount of time spent in prolonged sitting.
  • Break up long periods of sitting as often as possible.

Doing any physical activity is better than doing none. It is best to introduce exercise gradually and progressively. Exercising at a moderate intensity (Eg. walking) will allow you to build up your exercise tolerance, before including high intensity exercise (Eg, jogging). 10 minutes of vigorous activity amounts to 20 minutes of moderate intensity activity, so if you are time poor this is a great way to get the most out of your workout. You could also try breaking 30 minutes worth of exercise throughout the day in three 10 minute bouts.

Incidental exercise is physical activity outside of a structured program. Try taking advantage of any opportunity to be more active. You could try:

  • Balance exercises or pushups on the kitchen bench while waiting for the kettle to boil
  • Getting up from the work desk and telling a colleague a message in person, rather than calling or emailing them
  • Parking further away from work or the shops and walking the rest of the way
  • Leaving the desk at lunch and including a short walk outside

Be active in as many ways as you can, as much as you can!

For advise on what type of exercise will suit you, or for help on where to start, it is recommended to see an Exercise Physiologist. Clearance to exercise from your GP is also advised. Let’s all make a start today. Let’s keep moving!

References:

http://www.abc.net.au/news/2014-03-11/physical-activity-guidelines-explainer/5295552

http://www.health.gov.au/internet/main/publishing.nsf/Content/phy-act-adults