Exercise - The Bare Minimum

Are you physically active? 

Yes?       No?

When we are asked this question, most of us want to say ‘YES! I am healthy and exercise regularly!’ But are we actually doing enough exercise? What is the minimum amount we should be aiming for?

In the 2014-2015 Australian Health Survey, 55.5% of adults between 18 and 64 participated in the recommended amount of weekly exercise. Which means that nearly half of us are not doing enough to get all of the benefits of exercise - improved cardiorespiratory fitness, more muscle strength, higher bone density, greater mental stimulation, decreased cognitive decline, and reduced risk of diseases such as heart disease, type II diabetes, depression, and even reducing the risk of some cancers.

Of course, it would be better to aim higher than just the bare minimum, but as almost 50% of us could currently be classified as “inactive” or “sedentary”, the bare minimum is a good place to start. We are also aware that some of us have limitations which make even these minimum amounts seem unachievable.  Be encouraged – doing something is always better than doing nothing! Start with small goals that seem achievable, and work persistently towards increasing your exercise capacity.

The World Health Organisation (WHO) has collated research from around the world to define the recommended minimum guidelines for physical activity in adults from the age of 18

Note: To be effective, aerobic exercise must be performed for at least 10 minutes per episode

 If you have a health condition which means you can no longer reach these targets, you should still aim to be as active as your abilities and condition allows. If you are unsure about what kind of exercise is medically safe for your condition, speak to your GP before starting a new exercise regime.

These WHO guidelines are very general, allowing each of us plenty of latitude to perform the needed exercise in a way that we find enjoyable. Some of us love to walk or jog, some of us would prefer to join a dancing class or an aquarobics group. Bushwalking or hiking, swimming or cycling, Tai Chi, Pilates, badminton, gardening or golf… find something that works for you! The Exercise Ideas page here at Wrinkle Well has lots of other ideas to inspire you.

For further reading see the recent ABC article discussing the minimum amount of exercise (insert button).