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