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.

2. How often should we move?
​In short, most days.
Ideally we should move every day and throughout the day. Not just in one chunk, it's much better for our health to move and be physically active several times throughout the day. Even if you are someone who goes for a morning walk, ride or run that's not licence to sit for the rest of the day. Equally going for a 3 hour hike or a bike ride on the weekend doesn't mean you can be sedentary for the rest of the week, but it is a great way to start your week.
​Aiming for 30 minutes a day on at least 5 days a week will equate to the 150 minute base line.

3. How should we move?
The majority of your movement will involve aerobic exercise like walking, cycling and running. However, to maintain the strength of your muscles and bones resistance or strength training on at least 2 days a week is required. These session are part of your 150 - 300 minutes of movement a week. They help to build muscular strength and endurance and maintain bone density. 

On to balance an area of our fitness that is so often overlooked. Practicing your balance everyday or at least on most days will see it improve faster. When practicing balance you want to ensure it  is both safe and challenging. This can be a simple as brushing your teeth with your feet together and your eyes closed, standing on one leg to put your underwear on rather than sitting down or walking heel to toe down your hallway. 
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Now you understand what the guidelines are suggesting, ask yourself do I move purposefully for at least 22min a day?
If not, you are not alone. Simply Stronger is here to help. Together we can build an exercise plan to get you moving and help you not only meet the guidelines but also any goals you have for 2023.
​Book an appointment now and we'll show you just how easy it can be.

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References 
https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years
https://www.abs.gov.au/statistics/health/health-conditions-and-risks/physical-activity/latest-release