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How much exercise do you need
Physical Activity can be defined as any bodily movement produced by skeletal muscles that require energy expenditure. The definition of Exercise differs slightly from Physical activity as exercise is an activity that is carried out for a specific purpose and is generally planned. Some of the benefits of increased activity can be:
  • Prevent unhealthy weight gain and assist with weight loss.
  • Build strong muscles and bones.
  • Reduce the risk of, or help manage, cardiovascular disease (CVD).
  • Maintain and/or improve blood pressure, cholesterol and blood sugar levels.
  • Improve energy levels.
  • Enhance heart and lung function.

Weekly Recommendation

The Recommendation for Australian adults is to accumulate 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity exercise per week.

It is however important to gradually build-up to this amount to avoid the risk of injury and to make exercise become a regular routine.

It is also recommended to incorporate at least 2 days a week of resistance exercises within your total time of physical activity.

Cycling Lilyfield Physiotherapy

Activity Intensity Levels

Moderate Intensity
An activity where you should still be able to talk while working out.
  • Brisk walking
  • Recreational Swimming and dancing
  • Social tennis
  • Riding a bike
  • Golf
  • Playing active games
Vigorous Intensity
An activity which requires much more effort and the feeling of being out of breath.
  • Jogging
  • Fast cycling
  • Many organised sports
  • Tasks involving lifting, carrying or digging

Exercise Physiologist

Any exercise is better than nothing when increasing overall physical activity. It can be hard to determine what exercise is suitable for you especially if you have any pre-existing conditions/injuries. An Exercise Physiologist can help design and implement the best session for you as they will take into account:

  • Type of exercise or activity (eg, walking, swimming, cycling).
  • Specific workloads (eg, reps, watts, walking speed, distance).
  • Duration and frequency of the activity or exercise session.
  • Intensity guidelines – heart rate range and estimated rate of perceived exertion (RPE).
  • Precautions regarding certain conditions and concerns relating to what exercises are most suitable.

Ready to start moving again?