Physical Activity
What is physical activity and why is it good for us?
Remaining physically active is one of the best ways to keep our bodies healthy. Physical activity is any body movement produced by skeletal muscles that uses energy (WHO 2020). Being physically active improves our immune system, musculoskeletal health, and metal health; it reduces risk factors such as overweight and obesity, high blood pressure and high cholesterol. Physical activity can improve symptoms and/or delay the progression and onset of diseases associated with the above risk factors (Pedersen and Saltin 2015).
Did you know that
- Globally, 1 in 4 adults do not meet the global recommended levels of physical activity
- Up to 5 million deaths a year could be averted if the global population was more active
- People who are insufficiently active have a 20%-30% increased risk of death compared to people who are sufficiently active
- More than 80%of the world’s adolescent population is insufficiently physically active
World Health Organization (WHO) 2020
How much physical activity is recommended?
Adolescents should accumulate at least 60 minutes of moderate to vigorous activity per day, and no more than 120 minutes of recreational screen time per day (Department of health 2019). This includes aerobic activities and strength training.
The recommendation for adults aged 18-64 years is to be active most (preferably all) days, accumulating at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous intensity physical activity each week (Australian Institute of Health and Wellbeing [AIHW] 2020). Adults in addition to aerobic physical activity should do muscle-strengthening activities that involve all major muscle groups on 2 or more days a week.
Adults aged 65 years and over should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all days (Department of health 2019). As part of their weekly activity, older adults should incorporate functional balance and strength training.
Reducing/limiting the amount of time spent being sedentary and maintaining physical activity is important for everyone including pregnant and postpartum women, people living with a disability and people living with chronic conditions. If you are new to training or recovering from illness or injury, it’s important to consult your treating health professional before embarking or returning to physical activity.
How do I begin and maintain being physically active?
At Co-Lab Fitness we celebrate difference and recognise there’s not a one fit all method to health and fitness. Through our person-centred approach, we’ll meet you where you’re at. We’ll work with you to tailor an individualised strength and conditioning program that is specific to your needs. This allows us to support and empower everyone – irrespective of your age, gender, abilities, or level of fitness. Whether it’s through personal training, remote coaching and programming, or training in a semi-private small group setting within the gym, we’ll support you to establish, maintain and build a sustainable relationship to physical activity.
Australian Institute of Health and Wellbeing (AIHW), 2020, Insufficient Physical Activity, Canberra, Australian Government.
Department of Health, 2019, Australia’s Physical Activity and Sedentary Behaviour Guidelines and the Australian 24-Hour Movement Guidelines, Canberra, Department of Health.
Pedersen B.K and Saltin B, 2015, Exercise as medicine—evidence for prescribing exercise as therapy in 26 different chronic diseases, Scandinavian Journal of Medicine & Science in Sports Vol. 25, No. S3, pp.1–72.
World Health Organization (WHO), 2020, Physical Activity, Geneva, WHO.