Regular physical activity is important for your physical and mental health and wellbeing, and has lasting benefits. Just 30 minutes of moderate activity each day can improve your health and reduce your risk of disease.
Be active every day in as many ways as you can.
If you are regularly physically active, you tend to:
Feel more energetic
Manage your weight better
Feel more confident, happy and relaxed
Be less likely to have a heart attack
Have improved mental wellbeing
Aim for at least 30 minutes a day
At least 30 minutes of moderate physical activity such as brisk walking on all or most days is recommended. This can be done in bouts of 10 minutes at a time.
There are many opportunities to be active throughout your day, such as walking to and from work, walking the children to school or taking the stairs instead of the lift.
Moderate intensity activity isn't hard
Moderate intensity activity will cause a slight increase in your breathing and heart rate. Good examples of moderate intensity activity are brisk walking, mowing the lawn and medium paced swimming or cycling.
If you can, enjoy some regular vigorous activity for extra heath and fitness
Good examples come from sports such as football, squash and netball and activities such as circuit training, jogging or cycling. For best results it should be carried out three to four days a week for 30 minutes.
Something is better than nothing, but more is better than something.
Tips on increasing your physical activity:
Walk or cycle instead of using the car
Park further away from your destination and walk
Take the stairs instead of the lift
Walk rather than rest on escalators
Work in the garden
Play with children in an active way
Walk or play with pets
Challenge family, friends and work colleagues to be active with you.
See your doctor first
It is a good idea to see your doctor before starting a physical activity program if:
You are over 40
Physical activity causes pain in your chest
You often faint or have dizzy spells
Moderate physical activity makes you feel breathless
You are at a higher risk of heart disease
You think you might have heart problems
You are pregnant
You have high blood pressure or hypertension.
For more information and advice contact your doctor, local community heath centre or -Go for your life' on 1300 73 98 99 or www.goforyourlife.vic.gov.au