Regular physical activity offers numerous health benefits. It not only strengthens muscles and bones but can also support overall well-being by helping maintain a healthy weight, improving cardiovascular health, and reducing the risk of conditions like type 2 diabetes. Exercise can also enhance mental health by alleviating stress, anxiety, and depression, and it contributes to better sleep quality. For older adults, regular physical activity reduces the risk of falls by improving mobility and balance. However, understanding how much exercise is needed to maintain good health can be confusing. This blog outlines physical activity guidelines for adults, as recommended by the Australian Government.
Age-Specific Guidelines
For Adults (18–64 years):
- Variety and Consistency: Aim for 2.5–5 hours of moderate-intensity activity (e.g., brisk walking, swimming, or mowing the lawn) or 1.25–2.5 hours of vigorous-intensity activity (e.g., jogging, aerobics, or fast cycling) weekly, spread across most days, but preferably every day. A combination of moderate and vigorous activities is encouraged.
- Incorporate Muscle Strengthening: Include activities such as resistance training, bodyweight exercises, or heavy home-based tasks at least twice a week to maintain strength.
For Older Adults (65+ years):
- Daily Activity: Aim for at least 30 minutes of moderate-intensity physical activity on most days. If starting from a low fitness level, begin with 10-minute sessions and gradually increase to 30 minutes over several weeks.
- Diverse Activities: Engaging in exercise programs or activities that promote strength, flexibility, mobility, and balance can enhance overall physical health. Incorporating a mix of moderate fitness activities, such as brisk walking, swimming or water aerobics, golfing without a cart, house or garden work all can support heart and lung health.
Moderate vs. Vigorous Intensity Activities
- Moderate-Intensity Activities: These increase your heart rate but still allow you to hold a conversation, such as brisk walking.
- Vigorous-Intensity Activities: These elevate your heart rate further, making conversation difficult, like running or high-intensity aerobics.
Tips for Incorporating Physical Activity
Starting an exercise routine can feel overwhelming, but any activity is better than no activity. Begin with small steps and gradually increase duration and intensity as your fitness improves. You can also reduce sedentary behaviour by:
- Standing or moving every 30 minutes.
- Choosing active alternatives like walking or cycling instead of driving.
- Using stairs instead of elevators.
- Incorporating movement into daily activities, such as walking during phone calls or lunch breaks.
Adopting these habits will make physical activity more manageable and enjoyable over time.
At Canterbury Health Hub, our Osteopaths can assess your movement, address any imbalances, and provide tailored advice to help you safely exercise. Whether you need hands-on treatment, rehab exercises, or injury prevention strategies, we’re here to support your fitness journey.
This blog is based on the “Physical activity and exercise guidelines for all Australians” by the Australian Government https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians