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Get Active Tips | Myth Busters

Physical Activity Guidelines

 

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. The National Physical Activity Guidelines for Australians outline some simple guidelines and ways to include physical activity into everyday life (Department of Health and Ageing, 2007):

 

  • Think of movement as an opportunity, not an inconvenience
  • Be active everyday in as many ways as you can
  • Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days
  • if you can, also enjoy some regular, vigorous activity for extra health and fitness
  • For children and youth, aim for at least 60 minutes of moderate to vigorous physical activity each day

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    Click here for a copy of the National Physical Activity Guidelines or visit health.gov.au for more information.

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    Get Active Tips

    • Keep moving – Build more physical activity into everyday life – every bit counts! Take the stairs instead of the escalators or lifts, park further away from shopping centres or get off the bus a few stops earlier and enjoy the walk.
    • Keep interested – Try a variety of activities such as joining a local walking group, trying a new sport with friends, taking a nature hike with the family, playing in the park with the kids, riding your bike to work, doing some gardening or taking the dog for a walk.
    • Keep motivated – Help keep yourself motivated by doing activities with friends and families and setting goals (such as 10,000 steps each day or participating in the annual Wingate Park 2 Park fun run). Keep a record of your progress and reward yourself for your achievements! And remember, if you miss a session, forgive yourself and get back into it – don't give up!

    Myth Busters

    If you are fit you are healthy

     

    False! It is easy to confuse fitness and health. If you exercise regularly but make unhealthy food choices, smoke and drink heavily you put yourself at a higher risk of developing numerous lifestyle diseases. Aim to achieve overall health by ensuring you are exercising regularly, eating a balanced diet and avoiding addictive behaviours such as smoking or excessive drinking.

    No pain, no gain

    False! Muscle soreness or pain is a sign that you may be over-doing it or working too hard for your current fitness level.Slow down and build up gradually.

    Walking can be a great workout

    True! Walking uses most of your body's muscles and joints, so it's a great all-over body workout. It's also ideal for people who haven't been physically active for a while, those recovering from illness or overweight people. Beginning with ten minutes a day and building up gradually, both in pace and duration of your walk, will have positive benefits.

    Warming up before activity makes a difference

    True! It's always wise to do some warm-up exercises to prepare yourself before any vigorous activity such as jogging, aerobics, fast cycling; or playing sports like football, squash and netball. Warming up by walking on the spot and muscle stretches increases blood flow to the heart to prepare for the activity ahead. It also increases blood flow to and flexibility of the muscles, which helps prevent injury.

    (Department of Local Government, Sport and Recreation, 2008).