Why is Physical Activity Important?

It might be pretty obvious that being active is really good for you – but being physically active is more than burning kilojoules and building muscle. Regular physical activity is important for optimal health and wellbeing because:

• it reduces the risk of many chronic conditions (such as cardiovascular disease and type 2 diabetes) and other disease risk factors such as obesity and high blood pressure.

• it gives you more energy and increases your self-confidence

• it improves muscle strength and bone density, protecting against injury and osteoporosis. This is achieved through regular strength and resistance training

• It helps support your mental health and overall well-being.

How Often Should I Exercise?

For adults aged 18-64 years old, it is recommended to engage in 150 minutes of moderate intensity physical activity, or 75 minutes of vigorous intensity physical activity, across 5 or more sessions each week. That’s as little as 15 minutes of vigorous exercise, or 30 minutes of moderate exercise each day.

Of Australian adults aged 18-64, it is recommended that:

• 52% did less than the recommended amount.

• 70% did no strength-based activities.

• Only 19% did the recommended amount of physical activity and strength-based training (Australia’s Health 2018).

Physical Activity Guidelines

• Some is better than none – 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.

• 30 minutes each day – Accumulate 150-300 minutes of moderate intensity physical activity or 75-150 minutes of vigorous intensity physical activity each week (or an equivalent combination of both moderate and vigorous).

• Active everyday – Be active on most, preferably all, days every week.

• Strength x 2 – Do muscle strengthening activities on at least 2 days each week.

Tips for Increasing Physical Activity

Choose activities that you enjoy and can do regularly. Fitting the recommended amount of activity into a daily routine can be easy! For example, you could take a brisk 10 minute walk during your lunch break or do a free home workout! Every little bit adds up and doing something is better than doing nothing. Below are some more tips to help you get more physical activity during the day:

• Search for at-home workouts or yoga on YouTube (see below)

• Walk instead of drive, whenever you can

• Take the stairs instead of the escalator or elevator

• Get off the bus a stop early, and walk

• Park further from the shops and walk

• Wash the car by hand

• Join an exercise group or class

• Do push-ups or sit-ups in front of the TV

Home Workouts

There are so many free workouts that you can do in your own home with little to no equipment, from cardio to strength training and gentle yoga flows. We’ve included a few samples below but feel free to search for something that suits you best!