Physical Activity
Key Points
- Aim for at least 30 minutes of moderate intensity activity on most, if not all, days of the week.
- Physical activity not only helps you lose weight and keep it off, there are many other health benefits.
- Achieve an active lifestyle by increasing both planned aerobic and strength training exercises, along with incidental activity.
Topics
- The importance of physical activity
- Types of physical activity
- Preparing for your new routine
Introduction
Physical activity will not only help you lose weight and keep it off, it will help you feel great too.
The benefits of physical activity are far reaching:
- a healthier body and mind
- increased energy levels
- reduced risk of various diseases
This module outlines the importance of physical activity, as well as the different types of physical activity to incorporate into your day.
1. The importance of physical activity
Physical activity is an important part of any healthy weight program, as the more you move around, the more your energy out increases. Remember, when you burn more energy than you consume, you will lose weight.
Whilst what you eat and drink will have a greater effect on weight loss initially, regular physical activity has been reported to have a significant effect on preventing weight gain and maintaining weight loss.
There is a long list of benefits to enjoy when you engage in regular physical activity:
- weight loss may be assisted and maintained
- you may feel more energetic
- blood pressure and cholesterol readings may improve
- your blood sugar levels may be regulated better
- the risk of developing heart disease, diabetes, some cancers, dementia and other illnesses may be reduced
- your bones and muscles may be stronger, which lowers the risk of osteoporosis and falls
- arthritis pain and associated disability can be reduced
- stress levels may fall and you can have a healthier state of mind
- sleep patterns tend to improve
- you should feel better
- a good example will be set for your family.
To help incorporate physical activity into everyday, the National Physical Activity Guidelines for Adults recommend:
1. Think of movement as an opportunity, not an inconvenience. Any form of movement is an opportunity to improve your health.
2. Be active every day in as many ways as you can. Make a habit of walking or cycling instead of using the car.
3. Put together at least 30 minutes of planned moderate-intensity physical activity on most, preferably all, days*.
4. If you can, also enjoy some regular, vigorous exercise for extra health and fitness. Vigorous exercise makes you 'huff and puff such as dancing, jogging, aerobics and team sports.
*You can accumulate your 30 minutes throughout the day by combining shorter sessions of at least 10 minutes. Remember, something is better than nothing, but more is better than something!
2. Types of physical activity
Physical activity can be in the form of planned exercise or it can be incidental, which is activity you perform through every day living activities. The best way to achieve an active lifestyle is to increase both planned (aerobic activity and strength training) and incidental activity.
Aerobic activity
Aerobic activity - includes exercises that improve your heart and lung fitness. Aim to get at least 150 minutes over a week of moderate aerobic activity or 75 minutes over a week of vigorous aerobic activity.
Examples of moderate aerobic activities include: brisk walking, cycling or swimming at a casual rate. Moderate activity means that your breathing and heart rate will be faster, but you could still be part of a conversation.
Vigorous aerobic activity includes running, fast swimming, most competitive sports (tennis, football, basketball, netball), high energy dancing, aerobic gym classes and fast bike riding.
Vigorous activity means that your breathing and heart rate will be much faster and it will be harder to carry out a conversation.
Strength or resistance training
Strength or resistance training - includes exercises that increase muscle strength, endurance and power, and improve your physical functioning.
This type of exercise works the major muscle groups of your body, such as the legs, hips, back, abdomen, shoulders and arms. It is recommended that you do strength training exercises at least twice a week (not on consecutive days).
Activities can include the use of weight machines, lifting weights or using resistance bands.
Incidental activity
Incidental activity - this is achieved through every day living.
Examples of incidental activities include:
- doing extra jobs around the house, for example painting, washing the car or gardening
- taking the stairs instead of the lift or escalator
- walking instead of driving, or parking further away from your destination and walking the extra distance
- walking the dog
- doing some stretching exercises while you watch TV.
3. Preparing for your new routine
How active are you now? What kind of activity do you currently do, with whom, how often and for how long?
What physical activities have you done in the past?
What made you stop?
What are your major challenges or barriers to exercise and how can you overcome these?
(eg: my challenge is lack of time and the way I can overcome this is to walk for 20 minutes at lunchtime, or get up half an hour earlier to go for a morning walk).
Tips for getting started
- If you have any medical conditions that need to be considered when increasing your physical activity, talk with your Doctor or healthcare team to ascertain what type of physical activity will suit you best, and whether
- Pick a combination of structured and daily activities that fit your schedule.
- Exercising with a friend or family member can be a great way to keep you motivated and accountable. Identify people in your support network as exercise buddies
Build up your activity level slowly
- Start with a comfortable 10 minute walk on a flat surface then build up to three 10 minute walks each day (or longer walks a few times a week if you feel like it)
- Warm up and stretch - Slowly do the motion of your activity for 5 minutes then stretch for 2-5 minutes before exercising. Then stretch for 5-10 minutes after any exercise, while your muscles are warm and more flexible
- Look after your feet - Wear comfortable shoes; change your socks after exercising; check your feet at least once a day for signs of redness, blisters or cracks; see a Podiatrist regularly
- Drink plenty of water
For those with Type 2 diabetes - Know how your blood glucose responds to exercise
Test your blood glucose level before, during and after exercise, for your first few sessions (particularly if you are on diabetes tablets or insulin). Always carry some quickly absorbed glucose (juice boxes, jellybeans or glucose tablets)
Don't exercise if you are unwell