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Physical Activity Guidelines
By Gaye Rutherford

In this first article I’d like to briefly introduce you to the national physical activity guidelines. Set by the Commonwealth Health Department, these guidelines are the (minimum) level of physical activity needed to achieve optimal health. They are:

The emphasis of these guidelines changed a few years ago from promoting vigorous intensity exercise (eg activities that make you puff and pant, turn red in the face, work up a sweat), to focussing on more moderate intensity physical activity – eg brisk walking, pushing a pram, carrying shopping bags. The 30 mins that’s recommended on most days can be accumulated in 10 minute bouts across the day, and importantly is not just planned “exercise” (eg that done at a gym, on a bike, or at a team training session etc), but any physical movement – from mowing the lawn to cleaning the house, walking to the mailbox, or loading the groceries in the car. Alarmingly only an estimated 57% of adult Australians meet these guidelines. Are you among the 57%?

For those who work on site, it is probably easy to meet the guidelines during working hours. Those with a desk-based job probably have to focus more on activity outside of office hours. But for all of us it is worthwhile thinking how do we fare with our activity levels outside of working hours? Not just for the personal health benefit, but also for the example we set for others, whether these be partners, children, friends or colleagues. I recently heard one of the best pieces of health advice I have come across – it was referring to children, though I think it applies to everyone around us, and it was that there are really only three effective ways to teach children to make healthy choices (both diet and activity) – example, example, example. Do you come home exhausted from work and slop on the couch? Do you spend half your weekend lying around in bed, or stuck in front of the TV? Or are you active in whatever ways you can be? Think a little bit about what your actions (or lack of) are saying to those around you about what you think is important in life. And think particularly of the huge head start in life you can give your children if they grow up in a home with an “active culture” – and how much healthier and easier their lives, and their children’s lives, will be because of your efforts.

If you have any topics you would like addressed in future articles, please let me know at grutherford@fairbrother.com.au.