Physical activity or exercise can improve your health and decrease the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have long-term and immediate health benefits. Above all, regular activity can enhance your quality of life. A minimum of 30 minutes per day can let you enjoy these benefits.
Advantages of daily physical activity
Lower your chance of a heart attack
handle your weight better
have a lower blood glucose level
lower the risk of type 2 diabetes and some cancers
have reduced blood pressure
have stronger bones, joints and muscles and reduced risk of developing osteoporosis
decrease your risk of falls
recover better from periods of hospitalisation or bed rest
feel better — with more energy, a much better mood, feel more relaxed and sleep better.
A healthy state of mind
A variety of studies have found that exercise aids depression.Exercise may obstruct unwanted ideas or divert you from daily stresses.
Exercising with other people provides a chance for increased social contact. Exercise can also change levels of chemicals in your brains, such as serotonin, endorphins and stress hormones.
Aim for at least 30 minutes per day
To maintain health and decrease your risk of health problems, health professionals and researchers recommend no less than 30 minutes of moderate-intensity physical activity on most, preferably all, days.
Australia’s physical activity and sedentary behaviour guidelines say:
If you currently do no physical activity, begin by doing a while, and slowly build up to the recommended amount.
Be busy on most, preferably all, days weekly.
Accumulate 150 to 300 minutes (two 1/2 to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 1/4 to two 1/2 hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, weekly. Do muscle-strengthening activities on at least two times per week.
Ways to increase physical activity
Increases in daily activity can come from little changes made during your day, like walking or cycling rather than using the car, getting off a tram, bus or train a stop earlier and walking the rest of the way, or walking the kids to school.