Written by: Nikki Holding (Accredited Exercise Physiologist)
This week is national Exercise Right Week; promoting the important role of physical activity in improving physical and mental health within our community.
The theme for this year is Just Move!
At Inspire Fitness and Exercise Physiology we are passionate about the role of exercise in the prevention and treatment of chronic disease, injury and in the enhancement of your overall health and well-being.
Just moving for 30 minutes a day can make a world of difference to your health and well-being!
Currently only 1 in 4 Australian adults are meeting the physical activity guidelines. Are you one of them?
What are the Physical Activity Guidelines?
Physical activity guidelines are recommendations provided by health organisations and governments to promote optimal levels of physical activity for individuals of different ages and abilities.
These guidelines typically outline the amount, intensity, and types of physical activity needed to achieve health benefits. For adults Australian between the aged between 18-64 you should be completing 2.5-5 hours of moderate exercise per week with activity on all or most days of the week OR 1.25 – 2.5 hours of vigorous exercise per week with activity on all or most days of the week AND strength training at least 2 days per week.
The type of exercise for you depends on many factors; your ability, fitness level, interests, health conditions/ overall health. Following exercise guidelines offers numerous benefits for physical, mental, and emotional well-being. Here are some key advantages:
Improved Cardiovascular Health: Regular exercise, as recommended by guidelines, strengthens the heart and improves circulation. It lowers blood pressure, reduces the risk of heart disease, stroke, and other cardiovascular conditions.
Enhanced Muscle Strength and Endurance: Muscle-strengthening activities promote the development of muscle mass and improve muscular endurance. Strong muscles support better posture, balance, and mobility.
Increased Bone Density: Weight-bearing exercises, such as brisk walking, jogging, or resistance training, help to strengthen bones and reduce the risk of osteoporosis and bone fractures, particularly in older adults.
Improved Mental Health: Regular physical activity is associated with reduced symptoms of anxiety and depression. Exercise stimulates the release of endorphins, neurotransmitters that promote feelings of happiness and well-being.
Better Cognitive Function: Following exercise guidelines has been linked to improved cognitive function, including better memory, attention, and decision-making skills. Physical activity may also reduce the risk of age-related cognitive decline and dementia.
Reduced Risk of Chronic Diseases: Regular exercise lowers the risk of developing chronic diseases such as type 2 diabetes, certain cancers (e.g., colon cancer, breast cancer), and metabolic syndrome.
Enhanced Sleep Quality: Physical activity can improve sleep quality and duration, leading to better overall rest and recovery. Following exercise guidelines may help alleviate insomnia and promote a more restful night’s sleep.
Increased Energy Levels: Regular exercise boosts energy levels and reduces feelings of fatigue. Following exercise guidelines helps to build stamina and endurance, allowing individuals to perform daily tasks more efficiently.
Improved Quality of Life: By promoting physical health, mental well-being, and overall vitality, adhering to exercise guidelines contributes to a higher quality of life. It enables individuals to remain independent, active, and engaged in their daily lives for longer.
Building health habits to improve your overall health and incorporate movement into your daily routine can start by exercising for at least 30min per day.
If you want further support to boost your physical activity and to develop an exercise plan to improve your health; our Exercise Physiology team are here to help. Call us at Inspire Fitness and Exercise Physiology on 9857 3007 to discuss how an Accredited Exercise Physiologist can support you.