Australia is a paradox when it comes to physical activity. Nothing binds us together quite like our love of sport, yet we have alarmingly high levels of obesity with 10.5 million people either overweight or obese and up to 25% of children under 18 years of age also in that category. In fact in Australia alone the financial burden of obesity is estimated to cost $1.2 billion per year.
One of the problems we face is people often see movement as something that should be done as an option or a therapy to help out in a particular situation rather than as a necessity. Movement is required if you want to have a long happy, healthy life full of energy and vitality. Think about what our bodies are designed to do. Think of our ancestors: they were hunting, gathering, collecting fuel, building shelter. In short, they were moving all day long. By comparison we are like animals living in captivity, so think of movement as an opportunity, not an inconvenience.
Getting the required amount of movement in your day is not as hard as you think. There are four simple steps to getting enough movement.
1. Be active every day in as many ways as you can. Walk or cycle to work. Or park a distance from your work or public transport and walk the last bit. Take the stairs. Play actively with your kids. In other words don't miss an opportunity to be move. And you'll find if you do this rather than it using up your energy you will actually have more energy and vitality than ever before.
2. Start your day with a simple three minute stretching routine. This will help to improve posture, stabilise core muscle groups, enhance health and prevent spinal disability. For tips go to www.straightenupaustralia.com.au.
3. Get 30 minutes of moderate exercise each day (60 mins for teenagers). These 30 minutes don't even have to be continuous. You can break it up into three 10 minute slots if you like. It should create a slight but noticeable increase in your breathing and heart rate. A brisk walk is a great example.
4. Get at least 30 mins of vigorous exercise 3 to 4 times per week. Vigorous in this instance meaning that it makes you "huff and puff", so that talking in full sentences between breaths is difficult.
Start slow and build it up. You can take as long as you want. Even if you are only increasing your activity by a step at a time, it is fine as long as you are increasing it. Remember, this is not an exercise program or an exercise regime. It is not to help with any specific health condition or to get you fit for a specific contest. Rather it is a lifestyle choice taken by those who want to live to their potential, in terms of longevity, health and performance. It is giving your body what it needs. If in doubt consult your health care provider before beginning any exercise lifestyle. And remember that movement is only one part of the story.
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