Better Health Through Activity

We all know that exercise brings with it many health benefits. Many of us, however, think of exercise as a chore and dread doing it. Exercise need not be boring and consist of hours in a gym sweating in front of wall to wall mirrors. It is now believed that just 30 minutes of moderate physical activity on most days of the week is enough to provide many of the health benefits associated with exercise. The activity does not need to happen all at once. Three 10 minute bursts of activity can provide the same benefits as one 30 minute burst.

Due to advances in technology, we are adopting an increasingly sedentary lifestyle. From remote controls, to elevators, cars, computers, and even e-mail, the need to move about has decreased. As a result many people are not meeting the daily requirements for physical activity and thus are at higher risk of developing lifestyle conditions such as increased cholesterol, high blood pressure, overweight and obesity, depression and anxiety, low energy levels, and increased risk of death from heart disease and stroke.

As a result of many years of work, the "National Physical Activity Guidelines for Australians" and the "Push Play" program for New Zealanders have been developed. Although slightly different, these programs are based on similar principles. They both suggest that:

1). Regular, moderate activity for 30 minutes on most days of the week will bring about health benefits. These benefits include lowered blood pressure and cholesterol levels, lowered risk of heart disease and stroke, increased energy levels and self-esteem, weight control, increased strength, balance and co-ordination, maintenance of healthy bones, muscles and joints, and much more.

2). 'Moderate activity' means enjoyable activities, because the intensity of the exercise is at a comfortable level. Increasing the level of activity in your life could be as simple as taking the stairs instead of the lift, going for a 15-20 minute walk during your lunch break, working in the garden, or washing the car. Planned activities can also be enjoyable and could include dancing lessons, throwing a frisbee on the beach with your kids or dog, taking the dog for a walk, going bush walking, lawn bowls, or any other activity that you enjoy.

3). How long? How often? Try to accumulate at least 30 minutes on most, preferably on all day of the week. These thirty minutes do not have to be continuous, but can be accumulated over the day. For example, you may walk 10 minutes from the car to the office, then take the stairs instead of the elevator, then walk another 10 minutes back to the car in the afternoon. It all adds up.

4). Having an active lifestyle means changing your attitude to exercise. You don't have to be a gym junkie to experience the benefits of exercise. The best way to obtain benefits is to find an activity you enjoy and are likely to continue with. Also find ways to increase the activity in your everyday life. You will soon see and feel improvements in your health and well being. In order to obtain more benefits from exercise, you will need to find a more vigorous activity to see results.

We recommend that you consult your doctor before commencing any type of physical activity program.

More Information

Active Australia
Push Play
Physical activity guidelines
Physical activity pyramid

References
Getting Active For Better Health, Good Food News, Vol. 11, Number 4, December, 1999.
Bauman, A. & Owen, N. (1999) Physical activity of adult Australians: epidemiological evidence and potential strategies for health gain. J Sci Med Sport, 2(1):30-41.

Last Updated: April 5, 2001