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

How much exercise do you need to stay healthy?

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.

Today with less and less need for 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 in mid 1999 - a set of more achievable recommendations that will still benefit overall health.

4 guidelines for being physically active

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.

Need more information? Try the following:

• Department of Health and Ageing website
  National physical activity guidelines for Australians
  Downloadable brochure available free  (PDF 115KB)
• Learn how to boost your metabolism for weight loss.
• Read here how yoga can help weightloss.

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