We often here that Australian's aren't getting enough exercise. Statistically, it's pretty dire.
1 in 20 young people (15-17yrs)
1 in 5 adults (18-65)
1 in 3 older people (65+)
Are meeting the recommended guidelines for physical activity. But what are the guidelines? Where are they from? And what do they mean?
The Australian Physical Activity Guidelines were developed with a very specific purpose. To increase the health and functioning of our population and decrease the burden of preventable disease and ageing. The guidelines DO NOT refer to losing weight, running 10km or lifting a personal best. The guidelines are a population based prescription of the MINIMUM required dose to simply stay healthy and reduce your risk disease. A brief list of diseases which can be reduced by meeting the recommended guidelines includes;
Cancer
Diabetes
Arthritis
Dementia
Osteoporosis
Depression and Anxiety
Stroke
Liver Disease
Heart Disease
Immune disorders
Chronic Pain
Vascular Disease
Asthma
COPD
Plus many more...
If these diseases are reduced, the government spends less money on medical services and can increase the productivity, health and happiness of the nation.
All exercise prescription is going to include personalised variations of these guidelines to make the accessible for each individual but a basic summary of the guidlines is;
150-300min of moderate exercise per week OR 75-100min of vigorous activity per week.
No more than 48hr between bouts of activity.
Resistance training of most muscle groups, 2 days per week.
These recommendations are mostly the same for all demographics with some slight variations. Because these guidelines are relatively basic and succinct, it might seem that they don't have much substance. This could not be further from the truth. The guidelines are based on DECADES of ongoing research and data collection from around the world which is then analysed and collated by Australia's leading public health experts to become recommended policy. If you would like the background research for the guidelines you can find the summary reports with references here https://www.health.gov.au/resources/collections/collection-of-evidence-to-inform-australias-physical-activity-and-sedentary-behaviour-guidelines
So when you are thinking about your current routine, it's important to think of your health as the first priority and every other FITNESS based goal can be extrapolated from that.
Want to get fitter? Increase the intensity of your standard cardio sessions.
Want to get stronger? Do an extra 1 or 2 resistance training sessions .
Fitness goals often have an end point. They are an achievement. Health has no ending. It's a constant behaviour which his to be maintained with lifelong attendance.
If you need help getting started or to understand your physical activity goals with more clarity, please reach out to one of the team here at Studio 99.
Stay moving.
Tim x
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