Getting started on a healthier life

Physical activity - Do I exercise enough to get a health benefit?

It depends on how much you exercise. How intense it is, and how often you do it.

How many times a week do you do either? 2

• Thirty minutes of moderate exercise. E.g. Brisk walking; or
• Twenty minutes of vigorous exercise. E.g. Jogging, brisk cycling.

If you answer:

• Nil to once a week. Then you have low physical activtity.
• Two to four times a week. Then you are nearly there.
• Greater than five times a week. Then you are active enough to get a health benefit.

If the results show that your need to increase physical activity

A. Try to be active everyday. In as many ways as possible.

B. Put together at least 30 mins of moderate exercise on most days of the week. E.g. Add 3 x 10 minute sessions of differing activities. This helps you reach 30 minutes every day.

C. Find activities that you enjoy. Choose a time of day that suits you. That also fits your routine. Some people find it easier to stay active in a social environment. Overcome any barriers that might stop you.

Further reading: National physical activity guidelines. 
 

CAUTION

• Do not start moderate-intensity physical activity (i.e. activity that causes noticeable increase in breathing, heart rate and which may cause light sweating); and
• Do not start or vigourous-intensity physical activity (i.e. activity that causes hard breathing, pufing or panting)
• If you have any of the following conditions:
  • Unstable angina
  • Chest discomfort and shortness of breath when you do low-intensity physical activity
  • Uncontrolled heart failure
  • Severe aortic stenosis
  • Uncontrolled hypertension
  • Infection or fever
  • Your resting heart rate is greater than 100 beats per min
  • Complicated myocardial infarction (heart attack) within the past 3 months
  • Uncontrolled diabetes
• First consult your Doctor or other professional healthcare provider as you will probably need to first establish a progressive exercise program of low-intensity physical activity (i.e. activity that causes no noticebale increase in breathing or heart rate).
  • For example, slow walking or a low-intensity weights program, such as Lift for Life before advancing to higher levels of exercise intensity under professional supervision.
• Stop the physical activity if you experience any of these:
  • Chest tightness, discomfort or pain
  • Dizziness or light-headedness
  • Difficulty breathing
  • Nausea
  • Leg pain or ache
  • Palpitations (feeling of pounding or racing heart)
• If you have diabetes: stop the physical activity if you experience shakiness, tingling lips, hunger, weakness or palpitations.