Take the Challenge:
National Physical Activity Guidelines for all Australians

(ref: Commonwealth Department of Health and Aged Care)

1. Think of movement as an opportunity, not an inconvenience.

Technology today has reduced much of the need for human movement. Cars have reduced the need for walking, while machines can carry out heavy work for us. Home appliances such as dishwashers, washing machines, remote control garage doors and electric hot water reduce overall human effort. The effort involved in cooking can be reduced to drive through pick up where we don’t even have to step out of our vehicle! Home entertainment such as TV, videos and computers can keep us removed from physical activity for hours. Obesity and other health problems are now the result of this decreased activity.

All these examples clearly show that we have to change our mind-set about movement. Underlying all education about increased physical activity for health must be a change in our attitude towards movement. If all movement is regarded as an opportunity to improve health rather than as a time-wasting inconvenience, the benefits of modern technology can be enjoyed without the negative health consequences.

2. Be active every day in as many ways as you can.

The increase in effort-saving technology in modern societies has coincided with increasingly busy lifestyles. Recent research has shown that even the most inactive or sedentary people can gain health benefits if they become even slightly more active.

Being active in lots of little ways throughout the day, combined with an attitude that regards all forms of physical activity as an opportunity to improve our health, will help increase the amount of physical activity we carry out and improve our well-being. For example, making a habit of allowing time to walk or cycle where possible, doing some gardening, hand washing the car or walking up stairs instead of using the lift or an escalator.

Being active in small ways is likely to provide health advantages to almost all people, irrespective of age, body weight, health condition or disability.

3. Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.

In the past, it was thought that for exercise to be beneficial, it had to be carried out vigorously, 3 to 4 days a week for a minimum of 30 minutes. However a review of exercise research has shown that this only applies to increases in physical fitness. Improvements in health indicators- such as blood pressure, blood cholesterol and body weight- can result from putting together shorter amounts of moderate-intensity activities totalling a minimum of 30 minutes a day on most days or doing 30 minutes continuously.

Moderate-intensity activity will cause a slight, but noticeable, increase in breathing and heart rate. Good examples of such activities would be mowing the lawn, digging in the garden, medium-paced swimming or cycling or brisk walking where you are able to talk but not comfortably sing.

Combining activity with family, community or social life will provide positive benefits and will be more enjoyable and sustainable.

4. If you can, also enjoy some regular, vigorous exercise for extra health and fitness.

Vigorous exercise makes you ‘huff and puff’. For best results, this should be added to the above guidelines on 3-4 days a week for 30 minutes or more each time. Research has shown that the added health benefit of carrying out some regular vigorous exercise includes extra protection against heart disease. Vigorous exercise will also help to improve fitness and sports performance in activities requiring a high level of energy use.

In technical terms this is exercise at a heart rate of 70-85% of maximum heart rate (MHR), where MHR is calculated as 220minus your age. Vigorous exercise can come from sports such as football, squash, tennis, netball and basketball, and activities such as aerobics, circuit training, power walking, jogging, fast cycling or brisk rowing. For best results, this type of activity should be carried out for a minimum of around 30 minutes on 3 to 4 days a week.

Seeking Medical Advice- although there is no age barrier to carrying out vigorous activity ( children and teenagers should be following this guideline routinely), medical advice is recommended for those who have been previously inactive, who have heart disease, or close relatives with heart disease, or who have other major health problems. Vigorous activity in pregnancy is not recommended without strict medical supervision.