Another common question that we receive from patients. We all know exercise is good for us — but how much do we actually need?
Australian guidelines recommend that adults aim for:
150–300 minutes of moderate-intensity exercise each week
OR
75–150 minutes of vigorous exercise
You can also do a combination of the two.
Moderate exercise might include brisk walking, cycling or swimming – something that gets you breathing a little harder but where you can still hold a conversation.
Vigorous exercise includes activities such as running, faster cycling or higher-intensity sport, where holding a conversation becomes much more difficult.
Some people prefer to track their activity by steps — for example, using a smartwatch or phone — while others find it easier to keep track of the time they spend exercising each week.
Don’t forget about strength
Adults should also aim to include muscle-strengthening exercise on at least 2 days each week.
This could include weights, resistance bands, gym exercises or body-weight exercises such as squats and push-ups.
Strength training becomes particularly important as we get older, helping maintain muscle strength, bone health, balance and our ability to stay active and independent.
What if I’m not doing anywhere near that much?
Don’t be discouraged.
You don’t need to suddenly jump from doing very little exercise to five sessions a week. Some activity is better than none, and gradually increasing what you do is usually the best approach.
Even adding a couple of extra walks or short strength sessions to your week can be a great starting point.
If you have any questions about exercise, have a niggling injury or complaint that’s limiting your activity, or would like some guidance getting started with an exercise program, please get in touch with us.
