The National Physical Activity Guidelines for Australians outline the minimum levels of physical activity required to gain a health benefit and ways to incorporate incidental physical activity into everyday life.
Great Reasons to be Active
Being active is good for you in so many ways. It can provide a huge range of fun experiences, make you feel good, improve your health, and is a great way to relax and enjoy the company of your friends.
Regular physical activity can:
- help prevent heart disease, stroke and high blood pressure;
- reduce the risk of developing type II diabetes and some cancers;
- help build and maintain healthy bones, muscles and joints reducing the risk of injury; and
- promote psychological well-being.
Physical Activity Recommendations for 5-12 year olds
A combination of moderate and vigorous activities for at least 60 minutes a day is recommended.
Examples of moderate activities are a brisk walk, a bike ride or any sort of active play.
More vigorous activities will make kids “huff and puff” and include organised sports such as football and netball, as well as activities such as ballet, running and swimming laps. Children typically accumulate activity in intermittent bursts ranging from a few seconds to several minutes, so any sort of active play will usually include some vigorous activity.
Most importantly, kids need the opportunity to participate in a variety of activities that are fun and suit their interests, skills and abilities. Variety will also offer your child a range of health benefits, experiences and challenges.
Children shouldn’t spend more than two hours a day using electronic media for entertainment (eg computer games, TV, internet), particularly during daylight hours.
Further information is available on Australia’s Physical Activity Recommendations for 5-12 year olds http://www.health.gov.au/internet/main/publishing.nsf/Content/phd-physical-activity-kids-pdf-cnt.htm
Physical Activity Recommendations for 12-18 year olds
At least 60 minutes of physical activity every day is recommended. This can built up throughout the day with a variety of activities.
Physical activity should be done at moderate to vigorous intensity. There are heaps of fun ways to do it:
- Moderate activities like brisk walking, bike riding with friends, skateboarding and dancing.
- Vigorous activities such as football, netball, soccer, running, swimming laps or training for sport.
- Vigorous activities are those that make you “huff and puff”. For additional health benefits, try to include 20 minutes or more of vigorous activity at least three to four days a week.
Try to be active in as many ways as possible. Variety is important in providing a range of fun experiences and challenges and provides an opportunity to learn new skills.
Make the most of each activity in your day. For example, you can walk the dog and replace short car trips with a walk or bike ride.
Further information is available on Australia’s Physical Activity Recommendations for 12-18 year olds http://www.health.gov.au/internet/main/publishing.nsf/Content/phd-physical-activity-youth-pdf-cnt.htm
Physical Activity Guidelines for Adults
There are four steps for better health for Australian adults.
Together, steps 1-3 recommend the minimum amount of physical activity you need to do to enhance your health. They are not intended for high-level fitness, sports training or weight loss. To achieve best results, try to carry out all three steps and combine an active lifestyle with healthy eating.
Step 4 is for those who are able, and wish, to achieve greater health and fitness benefits.
Step 1 – Think of movement as an opportunity, not an inconvenience
Where any form of movement of the body is seen as an opportunity for improving health, not as a time-wasting inconvenience.
Step 2- Be active every day in as many ways as you can
Make a habit of walking or cycling instead of using the car, or do things yourself instead of using labour-saving machines.
Step 3 – Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, day.
You can accumulate your 30 minutes (or more) throughout the day by combining a few shorter sessions of activity of around 10 to 15 minutes each.
Step 4 – If you can, also enjoy some regular, vigorous activity for extra health and fitness
This step does not replace Steps 1-3. Rather it adds an extra level for those who are able, and wish, to achieve greater health and fitness benefits.
Further information is available on National Physical Activity Guidelines for Adults http://www.health.gov.au/internet/main/publishing.nsf/Content/phd-physical-activity-adults-pdf-cnt.htm
All this information is available on the Australian Government website Department of Health and Aging. www.health.gov.au
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Childhood obesity, underage drinking, smoking and failure to exercise are all concerns for parents these days. If you want your kids to adopt a healthier, wiser lifestyle, you are going to have to show them the light. Children often learn best by example. Lead and they will likely follow.
