How Much Physical Activity Is Enough?

Physical Activity Guidelines for Adults (Ages 18-64):

We all know that physical activity every day is essential for your health and well-being.  However, of equal importance is to limit your sedentary behaviour.

Fast Facts:

• Over half of all Australian adults are not active enough. (Source: Australian Bureau of Statistics (ABS) 2013. Australian Health Survey: Physical Activity, 2011–2012. ABS Cat. No. 4364.0.55.004. Canberra: ABS.)
• Physical inactivity is the second greatest contributor to the cancer burden in Australia, behind tobacco smoking. (Source: Global Health Risks: Mortality and burden of disease attributable to selected major risks. World Health Organization, 2009.)

So what are the definitions?

Physical Activity: is any activity that gets your body moving, makes your breathing become quicker and your heart beat faster.

Sedentary Behaviour: is sitting or lying down (except for when you are sleeping).  E.g. watching TV, streaming movies/TV shows, playing video games, using computers and web browsing.

Moderate Intensity Activities: are those activities that take some effort, but you are still able to talk while doing them. E.g. a brisk walk, recreational swimming, social tennis and golf.

Vigorous Intensity Activities: are those activities that require more effort and make you breathe harder and faster (‘huff and puff’).  E.g. jogging, aerobics, fast cycling and many organised sports.

What are the Benefits of Physical Activity

• Maintain/improve your blood pressure, cholesterol and blood sugar levels
• Reduce the risk of/help manage cardiovascular disease
• Reduce the risk of/help manage Type 2 Diabetes
• Reduce the risk of/assist with rehabilitation from some cancers
• Help maintain a healthy body weight
• Build/maintain strong muscles and bones
• Create opportunities for socialising
• Help to prevent/manage mental health problems
• Help to develop/maintain overall physical and mental well-being

Increasing Physical Activity Safely

• start slowly and gradually increase the amount
• consult your physio for advice on the best types of physical activity for you. If you have a medically diagnosed chronic health condition consult your GP as well.
• you can accumulate your activity by being active on most, preferably all, days every week
• initially, each week a total of:
• 150 minutes (2 ½ hours) of moderate-intensity physical activity OR
• 75 minutes (1 ¼ hours) of vigorous-intensity physical activity
• increasing to, each week a total of:
• 300 minutes (5 hours) of moderate-intensity physical activity OR
• 150 minutes (2 ½ hours) of vigorous-intensity physical activity
• time-saver: you may choose to do a combination of moderate and vigorous-intensity activities (10 minutes of vigorous-intensity activity is equal to 20 minutes of moderate-intensity activity)
• Muscle-strengthening activities are also recommended on at least 2 days each week. eg. bodyweight exercises (push-ups, squats or lunges) at home (the technique is very important for these as the incorrect technique can lead to overuse injuries); tasks around the house that involve lifting, carrying or digging; and resistance training at a gym.

Best Ways to Reduce Your Sedentary Behaviour

• minimise the time spent sitting each day by regularly interrupting periods of sitting (break up long periods of sitting as often as possible)
• if using a computer in sitting, try setting an alarm to remind you to stand up more often, at least every hour.

Your City Physiotherapy Physiotherapist can guide you in becoming more physically active and assist you in reducing sedentary behaviour. We offer 1:1 Physio supervised exercises or can tailor an exercise programme for you to complete at home or at the gym that is safe.  We also offer small group Physiotherapy supervised Pilates/rehab/therapeutic exercise classes which are fun, safe, tailored to your needs and claimable under your physiotherapy private health insurance extras cover.

* see individual health funds for details.

Reference:  Australian Government Department of Health: Australia’s Physical Activity and Sedentary Behaviour Guidelines for Adults (18 – 64 years), 2014.

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