Doing at least thirty minutes of moderate intensity physical activity is all it takes to gain some big benefits. Every day is preferred, but finding thirty most days of the week is beneficial too. Physical activity can help you:
- have better long term health
- have more energy
- manage your weight
- feel more confident and happy
- feel less stressed, more relaxed and sleep better
- spend quality time with friends and family
- have stronger bones and muscles
- reduce your risk of heart disease, type 2 diabetes and some cancers
- lower your blood pressure
- have healthier blood cholesterol
For more information about the benefits of physical activity visit www.findthirtyeveryday.com.au.
The National Physical Activity Guidelines for Australians sets out the minimum levels of physical activity required for good health. The guidelines are:
- Think of movement as an opportunity, not an inconvenience.
- Be active every day in as many ways as you can.
- Put together at least 30 minutes of moderate-intensity physical activity on most, (preferably all) days.
- If you can, also enjoy some regular, vigorous exercise for extra health and fitness.
Moderate intensity physical activity is energetic but doesn't make you breathless. You can still hold a conversation.
- For example: brisk walking, medium paced cycling, swimming and dancing.
Vigorous intensity physical activity is activity that makes you "huff and puff".
- For example: jogging, exercise classes and team sports such as soccer or netball.
- Make up a physical activity pack to keep in your car. Include frisbees, cricket set, skipping rope and other favourite activities. This way you can be active anywhere your car goes!
- Try a new activity. Join a team sport, go ice skating or have a go at yoga.
- Train for & participate in a fun run or bike ride. It acts as a motivator to keep on track.
- Walk or cycle instead of driving to the local shops. If you must drive, park furthest away in the car park to get more physical activity into your day.
- Enjoy shopping? Walk around a large shopping centre.
- If you have an exercise bike, why not cycle while watching TV?
- Try to include active chores in your day, such as washing the car, vacuuming, washing the windows and active gardening.
- Motivate yourself: Plan your activity ahead of time; put reminders on the refrigerator and hang posters or sayings around the home or workplace.
- Set limits on the amount of TV and computer time you are allowed.
- Make a regular time each week to meet with a friend and do some physical activity.
Remember! Physical activity is only one part of a healthy lifestyle. Combining physical activity with healthy food choices will contribute towards a healthy weight and a healthier lifestyle.