The recommended amount of exercise per week sits at 150 minutes, or 20 minutes per day as a minimum.
Sadly, less than 50% of Australian adults reach this recommendation, placing a tremendous strain on the healthcare system.
It is estimated that each year, over 1 billion dollars is spent managing chronic health conditions in Australia. Many of these chronic health conditions can be totally prevented and well managed through regular free, physical activity. Imagine if even 50% of Australian adults reached the recommended exercise guidelines. This would be a massive relief on the healthcare system, both in terms of hospitalisation rates and financial burden.
Here are some simply ways to improve your weekly exercise routine:
- If you catch the bus to work, start catching it from a bus stop 10 minutes from home, rather than the the closest one possible. The brisk walk to and from your house will increase your daily activity by up to 20 minutes!
- Heading to the local shopping centre? Park your car as far away from the entry as you can. This could add up to 10 minutes of walking, making it especially challenging if you have shopping bags to carry back to your car.
- Schedule “Walking Meetings” into your day, particularly if you work from home. Grab your mobile and take a walk up and down your driveway as you meet with your colleagues. This is a great way to increase your step count (read more on that here)
- Find a coffee shop further down the road from your workplace. By purposely walking further to grab your morning coffee your daily step count and physical activity will improve.
- Add some “desk exercise” into your day. Simple movements such as calf pumps, shoulder stretches and leg extensions can help to keep you more active through the day. This will be particularly important if you sit for most of your day.
By adding even 2 of these examples into your daily routine you have the potential to increase your physical activity by 20 minutes, helping you each the recommended amount. Once you have mastered these “easier” examples, you can move onto more vigorous forms of exercise!
Need help getting started? Let one of our experienced Exercise Physiologist’s help you reach your exercise goals.