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| Physical activity is good for your health, but it also has countless other benefits – like making your life more enjoyable. |
You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.
Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer, and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.
Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
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 two days each week.
Benefits of regular physical activity
If you are regularly physically active, you may:
- reduce your risk of a heart attack
- manage your weight better
- have a lower blood cholesterol level
- lower the risk of type 2 diabetes and some cancers
- have lower blood pressure
- have stronger bones, muscles, and joints and lower the risk of osteoporosis
- lower your risk of falls
- recover better from a period of hospitalization or bed rest
- feel better – with more energy, a better mood, feel more relaxed and sleep better.
To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.
Physical Activity Guidelines
Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
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 two days each week.
Ways to increase activity
Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.
It is a good idea to see your doctor before starting your physical activity program if:
See your doctor first
It is a good idea to see your doctor before starting your physical activity program if:
- you are aged over 45 years
- physical activity causes pain in your chest
- you often faint or have spells of severe dizziness
- moderate physical activity makes you very breathless
- you are at a higher risk of heart disease
- you think you might have heart disease or you have heart problems
- you are pregnant.