Catherine Saxelby's Foodwatch | How much exercise do you need to stay healthy?

How much exercise do you need to stay healthy?

Exercise. We know it’s good for us. We know we need to do it often and regularly. We know we’ll feel good after we’ve done it. But still we have to force ourselves to get up and do it. Ten years ago, the recommendation for exercise was to do 30 minutes of vigorous and continuous aerobic activity (like jogging) at least three times a week. What's it now?

 

4 guidelines for being physically active

Today with less and less physical activity in our daily lives, obesity and lifestyle illnesses such as diabetes and heart disease are on the rise. As result, Active Australia launched the National Physical Activity Guidelines for all Australians and they are more achievable recommendations that will still benefit overall health. The National Physical Activity Guidelines consist of 4 guidelines:

1. Think of movement as an opportunity, not an inconvenience.
If you can't get the closest spot in the car park, view the extra walk as healthy for your waistline.

2. Be active in as many ways as you can.
Use the stairs instead of the lift, walk to work or the shops, walk to someone's office instead of e-mailing them, do the mowing yourself instead of paying for it.

3. Put together 30 minutes of moderately-intense activity on most days.
Small amounts of light-to-moderately intense activity such as walking, accumulated over the course of the day, may be all that's required to stay healthy - provided it is regular (done at least every second day).

4. Do some vigorous activity on 3 or 4 days of the week if you are able.
Heart-pounding sports such as lap swimming, singles tennis, aerobics, rowing, cycling - even dancing - get you puffing and are great for health if you can do them.

Together, steps 1 to 3 recommend the minimum amount of physical activity you need to do to enhance your health. They are not intended for high-level fitness, sports training or weight loss. To achieve best results, try to carry out all three steps and combine an active lifestyle with healthy eating. Step 4 is for those who are able, and wish, to achieve greater health and fitness benefits.

 

What exercise can do for you

In case your brain shuts down when I say the word ‘exercise’, here’s a reminder of how much benefit you can get from even a little bit of exercise. It: 

• burns off fat so helps you lose weight and maintain a healthy weight
• helps raise the ‘good’ HDL-cholesterol
• keeps your bones strong (if it’s weight bearing like walking)
• leaves you feeling good about life
• improves your sleep

If you sit in front of a computer screen all day (like me) or have your head buried in books for study, you’ll find exercise will clear your mind and improve your mood. It’s impossible to feel bad when you’re out walking! In fact walking in the green outdoors and sunshine is often recommended in the treatment of mild depression just for this reason. I often find the best ideas just 'pop into my head' once I'm out walking away from my computer and the To-Do list.

Find an activity that fits your lifestyle

The trick is to find some form of exercise that you like and that you can fit into your life a couple of times a week. Walking, swimming, dancing, Pilates and yoga are all good. Aim for 30 minutes of more vigorous exercise a couple of times a week – vigorous enough that you are a little out of breath but not exhausted.

If you haven’t exercised in a quite a while then head to your doctor for a check up before you get stuck into vigorous exercise. And remember the old saying – you don’t have to take it seriously, just regularly!

No time? Then use your daily activities to give you the exercise you need.

Can’t get the closest spot in the car park? No hassles. View the extra walk as something healthy that can invigorate you. I’m sure you already know that walking is one of the best exercises you can do. We just need to get more into our daily routine. It’s called “incidental exercise” as it’s the exercise that happens without thinking while we’re busy doing our job, those chores around the house or hobbies. Other ideas:

• Take the stairs (two at a time if you like) instead of the escalator
• Walk to work or the shops
• Stretch as you wait for your emails to download
• If you have to wait somewhere, stand instead of sitting
• Mow the lawn yourself instead of paying someone else to do it
• Hire an exercise bike or treadmill and pedal away while you watch TV.

Work out with a friend

Doing a work out at the gym or going for a walk with a friend is a much more enjoyable way to exercise. You are committed to meeting up so you won’t cancel. And you get to keep in touch while keeping fit. Find a friend or neighbour and make them your ‘walking buddy’. Just one walk or swim a week with your buddy can make such a difference – it takes away the boring aspect of exercising on your own. What’s more it can add that edge of friendly competition which is great motivator.

Enlist your canine pal

Your dog is a great incentive to get outdoors and walk. Dogs make the perfect reminder device and quickly get used to the daily walk time slot of 5pm. If you’re thinking of skipping the walk, that begging look will have you reaching for the leash asap. The best social support for weight loss! Another reason to love your pet (apart from the warm welcome when you arrive home). 

 

Need more information? Try the following:

• Department of Health and Ageing website - background to the guidelines with info for how much exercise is needed for children 0-5, children 5-12 and teens 13-18.
• National physical activity guidelines for adults. Downloadable brochure PDF 115KB
• Learn how to boost your metabolism for weight loss.
• Read why exercise is one my must-do things to get a good night's sleep. 

 

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