Physical Activity: Recommended Guidelines + How Physiotherapy and Exercise Physiology Can Help!
What is physical activity?
Physical activity refers to any movement of your body that requires the use of energy. Popular forms of physical activity include gardening, walking, jogging, swimming, cycling, recreational sports, and dancing.
What are the benefits of physical activity?
There are numerous benefits to completing regular physical activity, including helping to maintain a healthy body weight, strong muscles and bones, and healthy blood pressure and cholesterol levels. This means physical activity is powerful in the prevention and management of conditions such as arthritis, osteoporosis, diabetes, heart disease, stroke, and some cancers.
Physical activity is not just about physical health – it contributes to improved mental health, including reducing anxiety and depression, improving self-esteem and body image, and improving concentration. It also often creates opportunities to meet people and socialise.
Are we doing enough physical activity?
Despite all these amazing benefits, a lot of Australians are not doing enough physical activity. 1 in 2 adults (55%) and 2 in 3 older adults (66%) do not meet the recommended physical activity guidelines.
Physical inactivity has been identified as the fourth leading cause of death due to non-communicable diseases (heart disease, stroke, diabetes, and cancer), contributing to over three million preventable deaths globally each year!
What are the guidelines for physical activity?
The Australian physical activity guidelines recommend the following for adults and older adults:
Adults (18-64 years):
- 2.5 to 5 hours (150 to 300 minutes) of moderate intensity physical activity per week OR
- 1.25 to 2.5 hours (75 to 150 minutes) of vigorous intensity physical activity per week OR
- An equivalent combination of the above
- Muscle strengthening activities at least 2 times per week e.g. using your own body weight, resistance bands or weights for exercises such as squats, lunges, push ups etc.
Older adults (65+ years):
- 30 minutes of moderate intensity physical activity on most, preferably all, days of the week
- For those who enjoy vigorous physical activity, you should continue to do so at a level that is safe and suited to your capability
- Include fitness (e.g. walking, cycling, swimming), strength (e.g. lifting weights, bodyweight exercises such as squats and lunges), balance and flexibility activities throughout the week
Remember:
- You can accumulate physical activity throughout the day to reach the recommended guidelines, for example, to achieve 30 mins of moderate intensity physical activity, you may complete 3 x 10 min walks
- Doing any physical activity is better than none! If you are not currently physically active, start gradually and build up to the recommended amount
What is moderate intensity vs vigorous intensity physical activity?
There are various ways to assess how hard you are working during your physical activity, below is a quick and easy guide:
Moderate intensity: if you can comfortably talk but not sing, you are working at a moderate intensity
Vigorous intensity: if you cannot say more than a few words without gasping for breath (i.e. you are not able to speak in full sentences), you are working at a vigorous intensity
What about sitting time?
In addition to completing sufficient physical activity, it is important to consider the amount of time you spend sitting. Current guidelines suggest:
- Minimising the amount of time spent in prolonged sitting
- Breaking up long periods of sitting as often as possible – if you have seen us for an injury in the clinic, we normally recommend a quick break from sitting every ~30 minutes and may recommend stretches/movements that can be completed as your break
How can we help you reach the recommended amount of physical activity?
Our physiotherapists and exercise physiologist are here to help you reach your goals and hit those physical activity guidelines, no matter your fitness level or age.
We have a range of options available, including:
Supervised exercise rehab classes – maximum of 4 participants
- Tailored exercise program (designed by one of our physiotherapists or exercise physiologist based on your goals and 1:1 assessment findings)
- Whether you are aiming to build strength, improve cardiovascular fitness or rehabilitate an injury, these classes are designed for your unique needs
Pilates classes – maximum of 4-6 participants
- Circuit, reformer and chair pilates classes – options for all fitness levels and goals
- Pilates is your perfect class for improving posture, developing core strength, and for an all-round strength workout that will challenge your whole body
- These classes are suitable even if you are currently still recovering from an injury
Home exercise programs
- If you are after a program to complete outside of our clinic (at home or at the gym), we will complete a 1:1 assessment and put together a tailored program suited to your goals
On top of all of this, we have amazing technology here in the clinic to track your progress over time (such as our VALD Forcedecks and Dynamometer) which can assess areas like strength, balance and hopping/jumping ability. These tools provide us with valuable information about how we can continue to help you progress towards your goals.
Visit our website or call us for bookings or more information on how we can help you on your health and fitness journey!
Resources & references
https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines
https://www1.health.gov.au/internet/main/publishing.nsf/Content/ti-18-64years
https://www1.health.gov.au/internet/main/publishing.nsf/Content/ti-65plus
https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-active-evi
https://www.betterhealth.vic.gov.au/health/HealthyLiving/exercise-intensity
Author: Eve Dudley, Physiotherapist (B. Phty. (Hons))