Exercise and physical activity guidelines

​What do they really mean?

We all know we should be active, don't we?
Go outside and play. Take the stairs not the lift. Walk to work. Messaging we have heard all our lives yet according to the ABS (Australian Bureau of Statistics) only 24.5% of Australian adults meet the guidelines. Which made me wonder if perhaps people just aren't aware of the guidelines, or maybe they simply don't understand what they mean. So lets break it down.

1. How much should we move?
2.5 - 5 hours or 150 - 300 minutes in a week, if we break that down its just 22 - 43 minutes per day. 
That's right as little as 22 minutes of meaning movement a day and you're there, you've met the base level of physical activity to aid your physical and mental health. 
You can even halve that number if your movement is classed vigorous rather than moderate. 
Now what do moderate and vigorous exercise actually look like?  

Moderate means you are a little huffy and puffy when you're exercising. You are raising your heart rate and breaking a sweat. You could answer a question asked of you but not hold a fluid conversation. This could be a brisk walk, not just a stroll. It could also including cycling, resistance training, swimming, golf (without the cart), even mowing the lawn, especially if it has gotten a little long. 
Vigorous exercise requires more oxygen for you to maintain the activity. Therefore increasing your breathing rate. You definitely couldn't hold a conversation here and even answering a question would be tough. Thinking hiking up the 1000 steps in Ferntree Gully, running, cycling fast or carrying heavy things especially if you're carrying them up some stairs.

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