Regular physical activity is important because it benefits your health and wellbeing today as well as in the future. Just 30 minutes of moderate activity each day can improve your health and reduce the risk of developing certain conditions or diseases.
Benefits of regular physical activity
If you are physically active regularly, you tend to:
- Have improved long-term health
- Be less likely to have a heart attack
- Feel more energetic
- Manage your weight better
- Have a healthier blood cholesterol level
- Have lower blood pressure
- Have stronger bones and muscles (less osteoporosis)
- Recover better from a heart attack
- Feel more confident, happy and relaxed, and sleep better.
An effective treatment for depression
Studies have shown that regular exercise can be used in isolation, or in combination with other therapies, to treat some forms of depression and anxiety. Even people who don’t suffer from depression feel happier and more relaxed when they exercise regularly.
Aim for at least 30 minutes a day
Health authorities recommend that everyone should have at least 30 minutes of moderate intensity physical activity, such as brisk walking, on all or most days of the week. This activity can be accumulated in bouts of 10 minutes or more if it’s more convenient. Remember, something is better than nothing, but more is better than something.
There are many opportunities to be active throughout your day, such as walking to and from work, to buy your lunch or to take the children to school.
Guidelines for good health
The National Physical Activity Guidelines for Australians give the minimum levels of physical activity required for good health. The four steps to good health are:
- Think of movement as an opportunity, not an inconvenience. Any form of movement is an opportunity to improve your health.
- Be active every day in as many ways as you can. Make a habit of walking or cycling instead of using the car.
- Do at least 30 minutes of moderate intensity physical activity on most, preferably all, days. Moderate intensity activity includes a brisk walk or cycling. Combine short sessions of different activities of around 10 to 15 minutes each to a total of 30 minutes or more.
- If you can, try some regular, vigorous exercise for extra health and fitness benefits. Vigorous exercise makes you ‘huff and puff’.
See your doctor first
It is a good idea to see your doctor before starting your physical activity program if:
- You are aged over 40 years
- Physical activity causes pain in your chest
- You often faint or have spells of severe dizziness
- Moderate physical activity makes you very breathless
- You are at a higher risk of heart disease
- You think you might have heart disease or you have heart problems
- You are pregnant.
Where to get help
- Your doctor
- Exercise physiologist
- Qualified physical education teacher
- Qualified sports coach
- Australian Physiotherapy Association Tel. (03) 9534 9400
- ‘Go for your life’ Infoline Tel. 1300 739 899
- Better Health Channel Activity finder.
Things to remember
- Aim for at least 30 minutes of physical activity every day.
- See everyday activities as a good opportunity to be active.
- Try to find the time for some regular, vigorous exercise for extra health and fitness benefits.
You might also be interested in:
Exercise - everyday activities.
Exercise intensity.
Exercise programs.
Exercises that could be harmful.
Illness - tips to help you recover.
Physical activity - choosing a provider.
Physical activity - choosing the one for you.
Physical activity - how to get started.
Physical activity - men.
Physical activity - overcoming the barriers.
Physical activity - setting yourself goals.
Physical activity - staying motivated.
Physical activity - women.
Want to know more?
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