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PHYSICAL ACTIVITY – GENERAL GUIDELINES
WHAT IS PHYSICAL ACTIVITY?
‘Physical activity’ is a term that describes any movement involving large muscles. Running, walking, cycling, skipping, swimming and playing sport are all types of physical activity.
Taking part in sport, recreation or other physical activities need not be taken seriously. Casual but regular participation will achieve benefits.
WHY SHOULD I BE PHYSICALLY ACTIVE?
Physical activity has a range of important health and social benefits. Research has found that middle aged men who began exercising at a moderate intensity had an improved life expectancy and a reduced risk of coronary heart disease, even when other risk factors (smoking, high blood pressure and being overweight) are present.
It is important to maintain a significant level of activity throughout life to stay healthy. Even if you were fit when you were younger you don’t retain the low risk profile that you once had. For those who have been inactive in their youth, it is never too late to become physically active and gain a significant health benefit.
NATIONAL PHYSICAL ACTIVITY GUIDELINES
These guidelines refer to the minimum levels of physical activity required for good health. They are not intended for high levels of fitness or sports training. Try to carry out the guidelines and for the best results combine an active lifestyle with healthy eating.
1THINK OF MOVEMENT AS AN OPPORTUNITY NOT AN INCONVENIENCE
Modern technology has reduced much of our need for movement. Cars now reduce our need for walking, machines do the heavy work for us, and technology such as TVs, computers, and videos keep us inactive for long periods of time. This decrease in activity has been associated with an increase in obesity and other health problems.
We have embraced the benefits of this technology and now consider ‘unnecessary’ movement an inconvenience. It is necessary to change these attitudes towards movement. It is possible to enjoy the benefits of modern technology without negative health consequences.
2 BE ACTIVE EVERYDAY IN AS MANY WAYS AS YOU CAN
Research has found that even the most inactive people can gain health benefits if they become even slightly more active. Small increases in daily activity come from small changes carried out throughout the day. For example, making a habit of walking or cycling to the store, doing some gardening, parking your car a little further away and/or doing things by hand instead of using labour saving devices.
3 PUT TOGETHER AT LEAST 30 MINUTES OF MODERATE-INTENSITY PHYSICAL ACTIVITY ON MOST, PREFERABLY ALL, DAYS
Improvements in health indicators- such as blood pressure, blood cholesterol and body weight- can result from doing 30 minutes of activity each day.
Moderate-intensity activity will cause a slight, but noticeable increase in breathing and heart rate. An example of a moderate intensity activity is a brisk walk at a pace where you can comfortably talk but not sing. Other examples include mowing the lawn, medium paced swimming or cycling.
4 IF YOU CAN, ENJOY SOME REGULAR, VIGOROUS ACTIVITY FOR EXTRA HEALTH AND FITNESS
This guideline doesn’t replace earlier recommendations it adds an extra level for those who are able to, and who wish to achieve greater health and fitness benefits. Children and teenagers should follow this guideline routinely.
‘Vigorous’ implies activity, which makes you ‘huff and puff’, and where talking in full sentences between breaths is difficult. Vigorous activity includes active sports i.e. jogging, football, squash, netball or aerobics.
HEALTH BENEFITS
Participation in regular physical activity improves health in a number of ways.
Here are just a few:
- Extends life and reduces the risk of premature death.
- Improves blood cholesterol.
- Relieves moderate depression and stress.
- Favourably affects blood pressure.
- Helps maintain healthy body weight.
- Reduces the risk of developing diabetes.
BARRIERS
Many people feel that there are barriers that prevent them from starting a physical activity program. These can include:
- Time – You can improve your level of physical activity even if time is limited. Look for easy ways to be more active throughout the day.
- Age – Regular physical activity is associated with a 40% decreased risk of losing mobility for older people. (Active Australia 2000). This means a better quality of life, protection against accidental falls as well as stronger bones and muscles. Moderate activities include walking, swimming, gardening, playing golf and even energetic housework!
- Travel – Many hotels and motels have fitness centres that are available for guests to use. Some of the larger hotels also provide walking and jogging maps which are a great way of getting out and doing some sightseeing at the same time as getting some exercise.
- The weather – If it’s cold outside dress appropriately and take a brisk walk. Utilize the local heated swimming pool or look for opportunities to play indoor team sports. If the weather is hot, again try the swimming pool or walk or ride early in the mornings or evenings when it’s cooler.
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