THE AUSTRALIAN PHYSICAL ACTIVITY AND SEDENTARY BEHAVIOUR GUIDELINES FOR ADULTS
The Australian government department of health have established a set of physical activity guidelines for Australians of all ages. The Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years) are as follows:
1. Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount (Department of Health | Australia's Physical Activity and Sedentary Behaviour Guidelines, 2020).
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It is important that we alter our lifestyle even if we begin with minor modifications such taking the stairs instead of the lift or parking further away from our destination. This guideline is quite easy to follow as majority of us cooperate some type of physical activity in our lives already even though we may not realise it. for example grocery shopping or housework.
It is important that we alter our lifestyle even if we begin with minor modifications such taking the stairs instead of the lift or parking further away from our destination. This guideline is quite easy to follow as majority of us cooperate some type of physical activity in our lives already even though we may not realise it. for example grocery shopping or housework.
2. Be active on most, preferably all, days every week (Department of Health | Australia's Physical Activity and Sedentary Behaviour Guidelines, 2020).
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This guideline may be quite challenging for us to follow as majority of us struggle to find time for exercise every day of the week but you can still do activities besides exercise to get your heart pumping. For example, instead of sitting at your desk for lunch take a walk outside with friends or instead of sending an email, walk to your colleague
This guideline may be quite challenging for us to follow as majority of us struggle to find time for exercise every day of the week but you can still do activities besides exercise to get your heart pumping. For example, instead of sitting at your desk for lunch take a walk outside with friends or instead of sending an email, walk to your colleague
3. Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week (Department of Health | Australia's Physical Activity and Sedentary Behaviour Guidelines, 2020).
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This guideline may not necessarily be easy to follow. Currently, the rate of obesity in Australia is above the average for OECD countries. An expectation of 3 to 5 hours of high intensity is not a realistic guideline for all of Australia and may be hard to follow through with.
This guideline may not necessarily be easy to follow. Currently, the rate of obesity in Australia is above the average for OECD countries. An expectation of 3 to 5 hours of high intensity is not a realistic guideline for all of Australia and may be hard to follow through with.
4. Do muscle strengthening activities on at least 2 days each week (Department of Health | Australia's Physical Activity and Sedentary Behaviour Guidelines, 2020).
· This guideline may also be difficult to follow but alternative options are always available. Planking is a simple, but effective core exercise that helps you builds stability and strength throughout your entire body. Overtime, your body will build enough strength for various types of exercises to further build on muscle strength.