Keep Moving! - Australia’s Physical Activity Guidelines...Do you know what they say???

September 26, 2019  /  Rockhopper Osteo's

By Tegan Hailey

Put your hand up if you know what the recommended activity guidelines are for your age? When we ask people in practice, they are often unaware so we thought this blog post may be helpful for you to review whether you are meeting these recommendations. 

Physical activity is something that we can all agree is very good for our overall health and wellbeing. It can reduce the risk and help manage a variety of health issues, such as type 2 diabetes, cardiovascular disease etc. Whilst also creating great opportunities for socialising, meeting new people, and helping to prevent and manage a range of mental health issues. Whilst we know that being active is good for us, the number of people who are not meeting the recommended minimum 30 minutes of physical activity a day is alarming. 56% of Australians are either inactive or have low levels of activity daily. Below we will talk about the recommended guidelines for each age group and what you can do to keep moving. 


Physically inactive vs Sedentary behaviour - what is the difference? 

Surprisingly physical inactivity is not the same as being sedentary. Physical inactivity means you are not doing enough physical activity, defined as “any bodily movement produced by skeletal muscles that requires energy expenditure”. Be aware that ‘physical activity’ should not be mistaken with ‘exercise’, as exercise is a subcategory of physical activity. Whilst being sedentary on the other hand, means sitting or lying down for prolonged periods of time. Despite whether a person meets the physical guidelines or not, you can still be classed as sedentary. If you spend a large amount of your day sitting or lying down.

Being physically active for at least 30 minutes every day is achievable and even a slight increase in activity can make a difference to your health and wellbeing. Everyone should do some form of physical activity, no matter what their age, weight, health problems or abilities. And remember that doing any form of physical activity is better than doing none at all! 

Summary of current guidelines for physical activity:

Physical Activity Guidelines:

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You should include a range of physical activities that incorporate fitness, strength, balance and flexibility into your week. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount, this will make it a more achievable goal to get you going. You should start at a level that is easily manageable and gradually build up to the recommended amount, type and frequency of activity. 

Sedentary Behaviour Guidelines:

Sedentary behaviour rates have been increasing and to combat this the following guidelines have been developed. Limiting sedentary behaviour can make an overall positive change to your health and wellbeing. This means being aware of the amount of time spent in front of a screen, as many screen base activities involve prolonged sitting and lying down. 

Summary of current guidelines for sedentary behaviour:

Sedentary Guidelines

Muscle Strengthening Guidelines

Good muscle strength is vital for all daily movements. We need it to build and maintain strong and healthy bones. Regulate blood sugar and blood pressure and to help maintain a healthy weight. Muscle strengthening activities do not mean you have to go to the gym and lift weights etc. It can also involve doing activities around the house that involve lifting, carrying or digging. 

Summary of current guidelines for muscle strengthening activity:

Muscle/Strength Training

Stuck on ideas to get your minimum 30 minutes in?

There are many opportunities to sit in our daily lives, the key is finding the opportunity to move. Getting your minimum 30 minutes of physical activity does not have to be a chore.

Below are some great tips and ideas to get you into the routine of moving more. 

  • Short trips - walk or cycle, leave your car at home

  • Long trips - walk or cycle part of the way

  • Get off the bus one stop earlier and walk the rest of the way

  • Park further away from your destination and walk 

  • Use the stairs instead of the lift/escalator 

  • Walk to deliver a message, rather than sending an email/text

  • Leave your desk at lunch time, and enjoy a short walk outside 

  • Set an alarm to remind you to stand up/stretch more often. 

  • Organise walking meetings 

  • Catch up with friends for a walk, instead of sitting for a chat 

  • Plan outdoor activities, ie bike riding or walking etc

  • Don’t let the weather stop you, there are great indoor activities like indoor swimming, squash, rock climbing etc. 

  • If you are new to physical activity, have a health problem or are concerned about the safety of bing (more) active, speak with your osteopath about the activities most suitable for you.

For more information regarding the physical guidelines in relation to your age. 

ROCKHOPPER

Level 4,  33 Salamanca Place

Phone  + 0402 457 401

Fax + 03 6223 8610

General enquiries and bookings

theteam@rockhopperclinic.com.au