Increasing the activity in your day
Why should I be active?
Being physically active and limiting your sedentary behaviour is essential for health and wellbeing. Research has shown that just 30 minutes of moderate activity a day has many health benefits including:
- a reduced risk of type 2 diabetes and heart disease
- reduced stress and anxiety
- increased energy
- increased muscle strength
- weight control
How much activity should I aim for?
Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
Try to be active on most, preferably all, days of the week. The Australia's Physical Activity and Sedentary Behaviour Guidelines recommends you should try to complete:
- 2 1/2 - 5 hours of moderate intensity physical activity per week. For example, 30 - 60 minutes a day, 5 days a week, or
- 1 1/4 - 2 1/2 hours of vigorous intensity physical activity per week (or an equivalent combination of both moderate and vigorous activities), and
- muscle strengthening activities on at least 2 days each week.
Moderate intensity physical activity requires some effort, but still allows you to speak easily while undertaking the activity. Examples include active play, brisk walking, recreational swimming, dancing, social tennis, or riding a bike or scooter.
Vigorous intensity physical activity requires more effort and makes you breathe harder and faster (“huff and puff”). Examples include running, fast cycling, many organised sports or tasks that involve lifting, carrying or digging.
Move more, sit less
The Sedentary Behaviour Guidelines recommend adult to:
- Minimise the amount of time spent in prolonged sitting.
- Break up long periods of sitting as often as possible.
The Life! program can help you achieve a more active lifestyle. Call 13 RISK (13 7475) to find out if you are eligible to join the Life! program.
You should see a doctor before you start a new exercise program if you are over 40, have a pre-existing medical condition, have not exercised for a long time or if you are pregnant.
For more information on being physically active visit these sites: