HOW MUCH EXERCISE SHOULD YOU BE DOING?
- 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.
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.
Activity Intensity Levels
An activity where you should still be able to talk while working out.
- Brisk walking
- Recreational Swimming and dancing
- Social tennis
- Riding a bike
- Playing active games
An activity which requires much more effort and the feeling of being out of breath.
- Fast cycling
- Many organised sports
- Tasks involving lifting, carrying or digging
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.