Physical activity - it's important
Physical activity - it’s important
Physical activity and health
Physical activity or exercise
can improve your health and reduce the risk of developing several diseases like
type 2 diabetes
,
cancer
and
cardiovascular disease
.
Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.
A minimum of 30 minutes a day can allow you to enjoy these benefits.
Benefits of regular physical activity
If you are regularly physically active, you may:
reduce your risk of a
heart attack
manage your weight
better
have a lower
blood cholesterol level
lower the risk of
type 2 diabetes
and some
cancers
have lower
blood pressure
have stronger
bones
,
muscles
and joints and lower risk of developing
osteoporosis
lower your risk of
falls
recover better from periods of hospitalisation or bed rest
feel better – with more energy, a better
mood
, feel more relaxed and
sleep
better.
A healthier state of mind
A number of studies have found that exercise helps
depression
. There are many views as to how exercise helps people with depression:
Exercise may block negative thoughts or distract you from daily worries.
Exercising with others provides an opportunity for increased social contact.
Increased fitness may lift your mood and improve your sleep patterns.
Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.
Aim for at least 30 minutes a day
To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.
Physical activity guidelines
Australia’s physical activity and exercise
guidelines
External Link
state that:
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.
Ways to increase physical activity
Increases in daily activity can come from small changes made throughout your day, such as
walking
or
cycling
instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.
See your doctor first
It is a good idea to see your doctor before starting your physical activity program if:
you are aged over 45 years
physical activity causes
pain in your chest
you often
faint
or have spells of severe
dizziness
moderate physical activity makes you very breathless
you are at a higher risk of
heart disease
you think you might have heart disease or you have heart problems
you are
pregnant
.
Tips and ideas for older people (65 years and older)
Four types of activity are needed to keep you healthy:
moderate activity
– for your heart, lungs and blood vessels
strength activities
– to help maintain bone strength
flexibility activities
– to help you move more easily
balance activities
– to improve your balance and help prevent falls.
Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you.
Print a copy of the
adult pre-exercise screening
tool
External Link
(PDF) and discuss it with your doctor, allied health or exercise professional.
Where to get help
Your
GP (doctor)
Local gym
Local community centre
AUSactive Find a
Professional
External Link
Tel.
1300 211 311
Physiotherapist
Podiatrist
Exercise physiologist
Heart Foundation
Walking
External Link