So, how much exercise should you be doing?
Each week, adults aged between 18 and 64 should do either:
- 2.5 to 5 hours of moderate intensity physical activity
or
- 1.25 to 2.5 hours of vigorous intensity physical activity
or
- An equivalent combination of moderate and vigorous activities.
Moderate intensity activities are those that require some effort, but where conversation is still possible — such as brisk walking, cycling at moderate speeds, swimming, social tennis, or dancing.
Vigorous intensity activities are those that make you breathe harder or puff and pant, depending on how fit you are. They include aerobics, fast cycling, jogging and many competitive sports.
Smaller chunks of exercise count
Add short bursts of exercise together – although each burst should be about 10 minutes long, (so jumping up to make a cuppa won’t do the trick!).
Housework
Get stuck into some housework – it’s amazing how much energy cleaning out those cupboards can use up and you’ll have a lovely clean house after your workout!
Doing any physical activity is better than doing none. If you do no physical activity right now, start by doing some, then slowly build up to the recommended amount.
Make exercise a part of your day
Physical activity doesn’t have to be structured. Making some small changes to your daily routine can make a big difference. Here’s some suggestions.
- Walk or ride your bike for short trips instead of driving
- Use the stairs instead of the lift or escalator
- Get off the bus one stop earlier and walk the rest of the way
- Park further away from your destination and walk
- Walk to the park to eat lunch.
- Limit time sitting and lying down
Source: health.gov.au
If you intend to take any action or inaction based on this information, it is recommended that you obtain your own professional advice based on your specific circumstances.
