Did you know just two hours of walking a week may reduce heart disease risk by up to 53%?
According to recent research, physical activity levels for Australians are declining, particularly among those aged 30 to 44 years. Across all age groups, around 15% live sedentary lives.
While some Australians are keeping active, the sad truth is only over half of all Australians exercise enough to gain the health benefits of increased fitness, reduced body fat and lowered risk of obesity-related disorders.
Enjoyment is key.
If you find it hard to stick with regular exercise, the key is enjoyment. Find activities you enjoy doing, to help you stay on track. Vary your weekly activities or exercise with friends to help maintain motivation.
Remember – exercise doesn’t have to be running or playing a sport. Gardening, mowing the lawn, washing the car or cleaning the house are all great activities that can get your heart pumping.
If you are just getting started, take small steps and set reachable goals.
- Aim to walk 10,000 steps each day. Start with 1,000, then next week try for 2,000.
- Get 30 minutes of moderate intensity activity, five times a week. Moderate-intensity physical activity will cause a slight, but noticeable increase in both your breathing and heart rate and should be carried out for at least 10 minutes. Examples include brisk walking, bike riding or kicking a ball.
- Do muscle-strengthening exercises on two or more days per week. This is essential for maintaining healthy muscles and preventing loss of bone density. A mixture of weight-lifting, using resistance bands, planks, sit-ups, yoga and Pilates is suitable for muscle strengthening and increasing bone density.