Are you doing enough exercise?

Being physically active is essential to our wellbeing. In Australia, 1 in 2 adults are either inactive or have low levels of physical activity.

What is Physical Activity?

Any activity that gets your body moving, makes you breathe quicker and gets your heartbeat faster

Some of the benefits of Physical Activity:

• Prevents unhealthy weight gain
• Builds strong muscles and bones
• Reduces risk of, or helps manage, cardiovascular disease
• Reduces risk of or helps manage, Type 2 Diabetes
• Reduces risk of, and assists with the rehabilitation of some cancers

Also, mood benefits!

• Physical activity has been shown to reduce anxiety and depression symptoms, and improve sleep patterns

So, how much exercise is enough?

The Australian Physical Activity Guidelines in Australia for ages 18-64 recommend the following:

Aerobic:

• Be active on most, preferably all days of the week
• 5 hours of moderate intense physical activity or 2.5 hours of vigorous intense activity per week

Strength:

• Muscle strengthening activities (Pilates, Strength & Conditioning classes or full body exercise program) performed 2-3 times per week

Sedentary or screen-based activities:

• Minimise and break up prolonged periods of stationary positions (standing or sitting) for less than 30 minutes

What is the difference between Moderate vs Vigorous Exercise?

Moderate

• takes some effort, but you are still able to talk while doing it

Vigorous

• requires more effort and makes you breathe harder and faster

Pro tip: Use the Talk Test!

If you’re able to hold a conversation during physical activity = MODERATE

If you’re gasping for breath and unable to hold a conversation = VIGOROUS

How can you get started?

There has been a lot of discussion recently about the importance of strength training. Culturally we see a good amount of aerobic activity however the majority of the population needs to increase the amount of strength training they complete each week.

Step 1: Discuss this with an expert.

• Consult with your Physio to ensure starting exercise is appropriate for you. One of our physios will discuss with you your exercise history, your capacity to complete an exercise program and even complete a preliminary plan for you to get started!

Step 2: Let us help YOU!

• If you’re new to exercise or recovering from an injury or medical condition, we can help to guide you in the direction that is most appropriate for you. At Instinct Health, we offer both Clinical Pilates Classes, and Strength and Conditioning Classes where we will prescribe an individualised program just for you. This will program, and it’s individualised progressions will consider your specific goals and requirements, and we will progress you along at a gradual and consistent rate!

Remember: a gradual increase of exercise is important! If you need help realising your individual goals then get in touch with one of our Physiotherapists today!