How much exercise is enough?
The tables below are the recommended physical activity and exercise guidelines from the Australian department of health and aged care.
Children and Adolescence
Recommendations | > 12 months | 1 – 5 years | 5 – 17 years |
Physical Activity | Interactive floor-based play, and at least 30 minutes of tummy time for babies per day. | At least 3 hours of energetic play per day.
| At least 1 hour of moderate to vigorous activity involving mainly aerobic activities per day. Vigorous activities should be incorporated at least 3 days per week. Several hours of light activities per day. |
Strength | At least 3 days a week. | ||
Sedentary Time | Do not restrain for more than 1 hour at a time. | Do not restrain for more than 1 hour at a time. | Minimise and break up long periods of sitting. |
Adults and Pregnancy
Recommendations | 18 – 64 years (Including Pregnancy) | 65 years + |
Physical Activity | Be active on most (preferably all) days. Weekly total of 300 minutes, equating to about 42 minutes a day of moderate activity or 150 minutes a week of vigorous activity or an equivalent combination of both. **Pregnant women should include pelvic floor exercises within this time | At least 30 minutes of moderate activity on most (preferably all) days.
|
Strength | At least 2 days a week. | Do a range of activities that incorporate fitness, strength, balance, and flexibility. |
Sedentary Time | Minimise and break up long periods of sitting. |
What are the benefits?
Both physical activity and strength training improve overall quality of life and general well-being as listed below.
So what does this look like?
Physical activity is defined as any bodily movement produced by the skeletal muscles that requires energy expenditure. Basically, anything that raises your heartrate. This could include things you do in your work role, how you get to and from destinations or how you choose to spend your leisure time.
Simple ways to incorporate more physical activity into your day:
Strength training suggestions:
It can be challenging to change your routine and to find the time to incorporate more exercise. It is always best to start with small achievable goals. This might be adding an extra walk to your week, parking in the furthest car spot or making plans to exercise with a friend to keep you accountable. Any small changes towards achieving the recommended amount of exercise are good changes. Your health will benefit from doing so.
If you need guidance on how to safely achieve your physical activity and strength exercise recommendations, please book in with one of our Physiotherapists at Mount Lawley Physiotherapy and Podiatry.
References:
https://www.who.int/news-room/fact-sheets/detail/physical-activity
