What should I eat, and how much should I exercise? Many of us ask these questions when striving to be fitter and healthier.
The simplest answer is – it depends on you and your body, as well as your health and fitness goals.
That being said, there are some basic recommendations to help us get off the couch and start moving. And these guidelines give us a good starting point for gradually increasing our physical activity as we improve.
Australia's exercise guidelines
The Australian Government Department of Health, like many governments around the world, has released – and continues to update – physical activity recommendations to help the population stay healthy and ward off chronic conditions.
It's in their best interests, given the enormous impact of diet and sedentary habits on our hospitals. Unhealthy citizens cost more money and place a big burden on the health care system. Healthy citizens, on the other hand, are more productive and help create a happier and better functioning society.
The adult physical activity guidelines are:
- Doing something is better than doing nothing. Start small.
- Be active most days – or every day if possible.
- Do 2.5 to 5 hours of moderate activity each week. Or do 1.25 to 2.5 hours of intensive activity each week.
- Do weight training at least 2 days a week.
The guidelines are different for infants, children, and teenagers. You can view the guidelines at the Department of Health website.
From sedentary to active
Accompanying the guidelines are messages for moving from a sedentary to an active lifestyle. We love to sit. Our workplaces encourage it – and often we end up with kinks and sore spots from sitting for too long.
So the government also asks us to spend as little time sitting as possible – and to take a break by standing and moving around between sitting stints. This can be tricky, but you could set an alarm to remind you to get up and move every half hour or hour – just a stroll to a colleague's desk, or a walk around the block, can be enough to break up inactivity and get your body moving and blood pumping.
Just remember that these guidelines are, well, guidelines. If doing up to 5 hours of activity a week sounds daunting, start small. Today you could spend 10 minutes de-weeding the garden, or walking to the shop. Tomorrow you could walk a little further – or go for a short bike ride. The trick is to make movement a part of your life – not a burden to endure. So find an activity that you love to do, and that doesn't feel like exercise. Then you'll be active without even realising it!
Originally published on Aug 24, 2015
