Summary
- Every day, aim to do at least 30 minutes of exercise
- Everyday activities can be seen as an opportunity to get active.
- For additional health and fitness, make sure you find time to do vigorous exercise regularly.
- Reduce the time you spend sitting for long periods and break up sitting as much as possible.
Exercise and physical activity can help improve your health and lower the chance of developing diseases like type 2 diabetes, cancer, and heart disease. Exercise and physical activity can provide long-term and immediate health benefits. Regular activity can increase your quality of living.
These benefits can be enjoyed by spending at least 30 minutes per day.
Regular physical activity has many benefits.
You may be able to:
- Reduce your chance of having a heart attack
- Manage your weight better
- Have a lower level of blood cholesterol
- Lower risk of certain cancers and type 2 diabetes
- Lower blood pressure
- Stronger bones, muscles, and joints mean a lower chance of osteoporosis.
- Lower your chance of falling
- You will be able to recover faster from hospitalisations or bed rest.
- Feel better – You will feel happier, have more energy, be more positive, and feel more relaxed.
A happier state of mind
Numerous studies have shown that exercise can help with depression. Many theories exist about how exercise can help people with depression.
- Exercise can help you to forget your worries and block out negative thoughts.
- Exercise with others can lead to increased social contact.
- Exercise can improve your mood and your sleep patterns.
- Exercise can also alter brain chemicals, including serotonin and endorphins.
At least 30 minutes per day is a good goal.
Health professionals and researchers recommend that you do at least 30 minutes of moderate-intensity physical activity every day to maintain your health and decrease your chance of developing health problems.
Guidelines for physical activity
Australia’s guidelines for sedentary and physical activity.
- It is better to do any activity than not do any. Start small and build up until you do the recommended amount.
- Actively participate on all but one day per week.
- Each week, aim to accumulate 150-300 minutes (2 1/2 to 5 hrs) of moderate-intensity or 75 to 150 minutes (1 1/2 to 2 1/2 hours) of vigorous activity.
- Muscle strengthening exercises should be done at least twice a week.
Increase your physical activity
Small changes can make a big difference in your daily activity, like walking or cycling instead, getting off the bus or tram a little earlier, and then walking the rest of their route or walking the kids to school.
See your doctor first.
If you are unsure about your health, it is a good idea for your doctor to consult before you start any physical activity program.
- You are over 45 years old.
- Pain in the chest from physical activity
- You may experience dizziness or fainting.
- Moderate physical activity can make you feel very breathless.
- You are more at risk for heart disease.
- You think you may have heart disease or have heart problems.
- You are pregnant.
It is used to screen people with medical conditions that could make them more susceptible to experiencing health problems during exercise. It acts as a safety net to determine if exercise is worth the risk.
