Our Australian Government has the following physical activity recommendations for Adults between the ages of 18 – 64 years of age.
- Be active on most, preferably all, days every week.
- Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
- Do muscle strengthening activities on at least 2 days each week.
You can download their “Make your Move – Sit Less – Be active for life!” brochure from their website: http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines#apaadult
Not convinced of the benefits of regular exercise?
Adding in a couple of strengthening sessions a week with your brisk walk or jog, and you can expect to build muscle, protect your heart, avoid obesity and even live longer.
Regular exercisers have a 40 percent lower risk of developing dementia, and a 60 percent lower risk of any type of cognitive impairment, according to a 2012 study. In young adults, regular exercise can increase bone mineral density by as much as 2 to 8 percent a year, according to the New York Times, helping to prevent dangerous falls and fractures later in life.
Some of the big differences between sedentary and active people are obviously beneficial, like a longer lifespan or a less-taxed heart. Others are a little less clear, like a higher maximal oxygen uptake, or VO2max, which reflects a regular exerciser’s increased capacity for aerobic exercise, or a more efficient sweating response, which helps regular exercisers cool their bodies quickly. Check out these and other differences exercise makes. Then go ahead and lace up those sneaks.
some of this information was taken from The Huffington Post article written by Sarah Klein
I watched this documentary yesterday, and it really got me MAD! The greed and deception of the food industry and governmental bodies for the all mighty $. And the affect it is having on the health of the younger generation. Although this documentary is all about American, unfortunately we here in Australia tend to follow the lead of the USA. A very dangerous path indeed.
This is not propaganda B.S, the information presented in this film is all scientifically based and proven.
The synopsis of the movie from their website reads:
Everything we’ve been told about food and exercise for the past 30 years is dead wrong. FED UP is the film the food industry doesn’t want you to see. From Katie Couric, Laurie David (Oscar winning producer of AN INCONVENIENT TRUTH) and director Stephanie Soechtig, FED UP will change the way you eat forever.
Fed Up is a film about food industry secrets and the growing child obesity epidemic. The film profiles the struggles of several overweight kids, including a 14-year-old boy electing for lap band surgery and a 212-pound, 12-year-old girl, who says her doctors write her off as a statistic
Please, please, please, get a hold of a copy of this documentary and watch it, share it with your loved ones, and take action on your health today!
click here: FED UP – YOUTUBE OFFICIAL TRAILER
Here are six simple lifestyle changes you can make to get you on the road to permanent weight loss.
1. Practice portion control.
As an advocate for portion control, watching how much you eat is one of the best ways to lose weight. I have been counseling clients for years, and I have seen in my private practice that when clients watch the sizes of their portions (aka eat less), they shave hundreds of calories daily, and lose weight effortlessly. While it may seem obvious that larger portions have more calories than smaller portions, most people don’t recognize just how many more calories a large portion contains.
Another advantage to practicing portion control is that you do not have to cut out entire food groups to get thin and you get to indulge in your favorite treat every now and then. No dieting and no deprivation.
2. Think positive.
Instead of dwelling on the foods you cannot eat, try instead to focus on what you can have. I tell my clients that there is no restaurant that is completely off limits. You can always find something healthy to eat. For example, when going to an Italian restaurant, instead of dwelling on the fact that you shouldn’t eat fettuccine alfredo, called a “heart attack on a plate” by the Center of Science for the Public Interest, think instead of what you can eat: whole wheat pasta with veggies and fresh tomato sauce or fresh grilled fish with sautéed spinach.
3. Keep food records.
There is no better way to get a handle on what and how much you eat than by keeping food records. And, for the good news you do not have to keep records forever. People who keep records are generally more aware of the mistakes they make and are then able to make corrections. Food records help you see your patterns, both positive and negative ones. For example, are you nibbling in front of the TV without realizing it, are you famished when you get home from work so you eat whatever is on the counter. By identifying your bad habits, you can easily find substitutes for new habits.
4. Eat structured meals and snacks.
Speaking of nibbling and mindless munching, one advantage to eating structured meals and snacks is that you tend to get famished less often. And when we are famished, we tend to just grab whatever food is in sight. And, we also often end up grabbing junk food. Planning in advance is also important. Keep healthy foods at arms reach and bring along a fruit and yogurt if you know that it will be hard to buy something healthy midafternoon.
5. Move more.
All exercise helps. The key is to do what you enjoy and follow an exercise program you can stick with. You do not have to spend thousands of dollars on a fancy gym. Lifestyle activities also add up. For example, take the stairs and walk around the block at lunch. I also advise taking advantage of different exercises you enjoy during the different seasons: swimming outdoors in the summer, taking a walk on the beach, and skiing in winter. The key is to follow an exercise program that you can stick with for the long haul.
6. Cut yourself some slack.
I am a big advocate of focusing on progress, not perfection. It is important to take stock of the changes you’ve made so far and look at the big picture. For example, if you need to lose 50 pounds, and already lost 10 pounds, recognize your accomplishment, instead of complaining that you have 40 more pounds to lose. One way to recognize your progress is to try on some old clothes. Seeing that they are too loose can help you actually see your accomplishment.
This article was written by
Dr. Lisa Young
Nationally-recognized nutritionist; International Speaker; Adjunct professor of nutrition at NYU; Author, ‘The Portion Teller Plan’