Being physically active and maintaining a healthy lifestyle is very important for your overall health and wellbeing. But how do we achieve this?
How much activity should I be doing?
The answer to this question varies based on your age and other co –morbidities. However, for the average adult aged 18-64 the Australian Physical Activity and Sedentary Behaviour Guidelines recommend;
– aim to be active everyday
– minimise sedentary and sitting time
– accumulate 150 to 300 minutes of moderate intensity physical activity and 75 to 150 minutes of vigorous intensity exercise per week
– perform muscle strengthening exercises 2 days per week
There are many types of exercise you can engage in. Remember you don’t need a gym membership, fancy clothes or equipment to obtain exercise benefits!
| Aerobic | Resistance | Team Sports |
| Running | Free weights | Netball |
| Walking | Bands | Soccer |
| Cycling | Cables | Touch Football |
| Swimming | Body weight | Hockey |
What are the benefits of regular exercise? 
- Improved weight control
- Enhances mood
- Improved memory and brain function
- Improved cellular metabolism
- Reduced risk of heart disease, diabetes, stroke and hypertension
- Reduced stress and anxiety
- Improved sleep
- Opportunity for social interaction eg. Team sports, going to the gym with friends
- Bone health
But what if I am injured?
Even when injured we still advocate engaging in physical activity and exercise to avoid loss of physical conditioning and to maintain the benefits of exercise listed above. For example, if you have an injured knee your physiotherapist may restrict activities such as running but you may still be able to cross train by cycling, swimming or walking.
Did you know you can still maintain your muscle strength in an injured limb even while immobilised? Using a mechanism called cross training, performing strengthening exercises in the opposite limb can have a transfer effect to maintain the strength and muscle tone in the injured limb. This likely occurs via neural adaptation in the central nervous system.
I am new to exercise how do I start?
When first starting a new exercise program or new type of exercise slow and steady increases are the key. If you currently perform no exercise starting with some light exercise 2-3 times per week would be ideal. From here you can gradually build up the amount , duration and intensity. Slow and steady increments are key to preventing injuries related to overload and new activities. It is normal to experience some muscle soreness when first starting a new activity. However, if this soreness persists and does not resolve you should see your physiotherapist for further advice.
If you have injuries or joint changes that prevent you from exercising or are a concern to you when starting a new program consult your physiotherapist first for recommendations on safe exercises specific to your needs.
Overcoming Barriers
It’s all too often we here the excuses I don’t have time to exercise, I don’t enjoy exercising or its too cold!
Here are some tips to get you moving and enjoying your exercise regimen
- Mix it up and do something different everyday
- Take the dog for a walk or walk the kids to school
- Make exercise a priority and schedule it in your diary like a meeting.
- Recruit a friend – they can help give you motivation and commitment. There are also some great partner exercises you could try
- Increase you incidental exercise
- On those cold wintery days layer up! Multiple, tight fitting layers retain heat better than bulky clothing
- Set small and achievable goals
How can I make small changes to increase my activity?
- Move your rubbish bin further away from your desk so you have to get up to it
- Go for a walk out of the office at lunch
- Suggest standing or walking meetings at work
- Swap the car for walking the kids to school
- Get off the bus/train 1 stop early and walk the rest of the way
- Walk up the escalators at the shops
- Use the stairs not the lift
References/Where can I find more information:
The Australian Government Department of Health. Australia’s Physical Activity and Behaviour Guidelines. Available from http://www.health.gov.au/
The National Health and Medical Research Council (NHMRC). Australian Dietary Guidelines. Available at www.nhmrc.gov.au
Physical Activity and Health. Centers For Disease Control and Prevention. (2015). Available at www.cdc.gov/physicalactivity/basics/pa-health/
