By Nick Kinnear
In 2022 there still seems to be more and more confusion around what exercise is the ‘best’ exercise. There’s a new fad/infomercial machine or quick fix appearing each week. The reality is that this is a tough question to answer, as it should be answered on an individual basis. There is no one type, or special intensity, however the experts have been able to agree on some components of what a weekly exercise regime should look like. The numbers below are an average of what is required to achieve the health and well-being benefits from exercise.
In each week we should accumulate 150 – 300 minutes (2.5 to 5 hours) of moderate-intensity aerobic physical activity Or 75 – 150 minutes (1.25 – 2.5 hours) of vigorous activity. Within these guidelines, 2 muscle strengthening activities should be incorporated in this should be such as strength training, yoga, pilates etc.
What is the difference between moderate and vigorous activity?
Moderate activity is at a level where you can sustain it for a longer period, able to be completed while holding a conversation, and can generally be done 2 days in a row. Examples of this include walking or bike riding etc. Vigorous activity is harder to maintain, should feel like you can’t quite hold a conversation, and may require a rest day in between to allow for soreness/adaptations. Examples of vigorous exercise include running, and competitive sports etc.
In a nutshell, try to move each day, it is far better to move in small doses often than for an extended time once or twice a week. Incorporate muscle strengthening activities and limit time spent in the same position to keep your tissues healthy.
If you would like to discuss your individual situation or develop an individual program please feel free to get in touch.
COMET HEALTHCARE – 08 7610 8242 or reception@comethealthcare.com.au
Reference:
10,000 Steps. 2022. Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 Years). [online] Available at: <https://www.10000steps.org.au/articles/australias-physical-activity-sedentary-behaviour-guidelines-adults-18-64-years/> [Accessed 2 February 2022].