Move more, sit less, every day!
(Warning: you should really stand up to read this!)
Regular physical activity has many health benefits and plays an important role in promoting healthy weight. It can help prevent heart disease, type 2 diabetes and some cancers, and also improve psychological wellbeing. In February 2014, the Department of Health released updated guidelines concerning Physical Activity and Sedentary Behaviour. These guidelines are a result of an evidence review process that considers the relationship between physical activity (including the amount, frequency, intensity and type of physical activity) and relevant health outcome indicators (eg disease). It is the first time that these guidelines specifically consider – and give advice on – sedentary (sitting) behaviour. The guidelines are as follows:
Physical activity guidelines
• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount*
• Be active on most, preferably all, days every week.
• Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
• Do muscle strengthening activities on at least 2 days each week.
Sedentary Behaviour Guidelines
• Minimise the amount of time spent in prolonged sitting.
• Break up long periods of sitting as often as possible.
How do I start you ask? The health benefits of physical activity are continuous, beginning with any increment in activity above zero! Run, ride, swim, walk, take the stairs, sit less…. Remember accumulation is the key: 30 minutes can be one thirty minute walk or three ten minute walks!
How can Chevron Island Physio help? Why not combine some of the weekly recommendations via 2 weekly pilates classes* (strength activities 2 days a week & 120 minutes total activity!)
To download the revised guidelines, or for more information on the Physical Activity and Sedentary Behaviour Guidelines (2014), visit http://www.health.gov.au/paguidelines
*Becoming more active is safe for most people. However some people should check with their doctor before becoming much more physically active. If you are planning to become more physically active, or are not used to being active or are >65 years old consult your doctor for advice.
Adam Heath
B ExSc, Dip Remedial Massage.
