EXERCISE RECOMMENDATIONS FOR OPTIMAL HEALTH AND WELLNESS.
Exercise is medicine.
Learn Why Exercise is Important and the Recommended Dosages Per Week
Staying active is crucial for maintaining good health and overall well-being. In Australia, the Department of Health provides clear guidelines on the recommended volume of exercise for different age groups to help Australians lead healthier lives. Whether you're a seasoned athlete or just starting your fitness journey, knowing how much exercise is enough can make a significant difference.
General Guidelines for Adults
For adults aged 18-64, the Australian Department of Health recommends the following bare minimum.
Aerobic activities of at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, cycling, or swimming, spread throughout the week. Alternatively, you can engage in 75 minutes of vigorous-intensity activity, like running or playing sports, or a combination of both.
Resistance training targeting major muscle groups with movements of push, pull, squat, hinge and carry, on two or more days a week. Resistance training can include weight lifting, resistance band exercises, or bodyweight exercises.
Individuals in between the age bracket should be active most days of the week with the a recommended dosage range of 150-300 minutes of moderate intensity physical activity or 75-150 minutes of vigorous.
Guidelines for Older Adults
For older adults aged 65 and over, the recommendations are similar to those for younger adults, with some additional considerations for maintaining balance and preventing falls.
Aerobic activities should aim for the 150 minutes of moderate intensity or 75 minutes of vigorous intensity aerobic activity per week. This can be short bouts of 10-20 minute sessions.
Resistance training is essential in this age bracket for maintaining independence and functional strength for activities of daily living. It is recommended to complete two or more days a week of general movements and ranges of motion.
Balance and flexibility are elements that should be included in everyday activities and exercises. Falls risk is substantially higher in the ages of 65 and over, with exercise recommendation of slow and controlled yoga or tai chi, at least twice a week.
Guidelines for Children and Adolescents
For children and adolescents aged 5-17, the exercise recommendations are more extensive to support healthy growth and development, creating heathy habits for life.
Daily physical activity accumulation of at least 60 minutes of moderate to vigorous physical activity every day. This can include activities like running, playing sports, or active play. This can be completed in shorter bouts.
Variety and intensity of exercises through incorporating a variety of aerobic and anaerobic activities to ensure a range of intensity and sports.
Resistance training can include activities that strengthen muscles and bones at least three days per week, such as climbing, running, jumping, or playing team sports and lifting weights.
Resistance training for adolescents.
Benefits of Meeting Exercise Recommendations
Regular physical activity has numerous benefits, including:
Improved cardiovascular health, reducing the risk of heart diseases, stroke, and high blood pressure.
Weight management, to help maintain a healthy weight and prevent obesity.
Mental health, release endorphins to reduce symptoms of depression, anxiety, and improves overall mood.
Strengthens bones and muscles, reducing the risk of osteoporosis and falls in older adults.
Chronic Disease Prevention with lowers the risk of developing chronic conditions such as type 2 diabetes and certain cancers.
By following the Australian Department of Health Guidelines you can significantly improve your overall health and well-being, reduce the likelihood of developing chronic diseases. The key is to build a structured routine into your daily lifestyle so it becomes a mandatory task, just like brushing your teeth. Remember, the key is to stay active, have fun, and make physical activity a regular part of your lifestyle. Exercise is medicine.
Get In Touch
If you want to learn more about exercise recommendations, get in touch with JY Exercise Physiology in Upper Mount Gravatt and speak with an Exercise Physiologist today. Our free consultation provides an opportunity to discuss how I can facilitate your needs.
Call +61 421 967 711
Email jy.exercisephysiology@gmail.com
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