Physical Activity

Benefits of Physical Activity

Physical activity has many benefits for physical and mental health, as well as general wellbeing. It can help reduce blood pressure, reverse pre-diabetes and Type 2 Diabetes, reduce cholesterol levels and reduce the risk of heart disease, stroke and dementia. It can also lower cancer risk.

It helps keep us strong and fit as we get older, reducing the risk of falls and keeps us mobile, active and independent. It can also help with stress, sleep and mental health problems such as depression.

Physical Activity Recommendations

With the importance of physical activity established, let’s take a look at some weekly recommendations to upkeep physical activity:

woman wearing dress and straw hat walks on beach

Reduction of Sedentary Time

Try to minimise time spent being sedentary by breaking up time spent sitting or lying down.

This could be going for a short walk during work at lunchtimes as well as regular breaks if you are at a desk job.

Woman uses treadmill in gym while wearing earphones

Engage in Cardiovascular Activity

Try to aim for at least 150 minutes of moderate intensity activity a week. This could be swimming, cycling or brisk walking. Or, at least 75 minutes of vigorous intensity/week; e.g. walking up stairs or inclines, playing sport or running.

If you are busy during the week, fitting in the bulk of this exercise at weekends when you may have more free time will still provide health benefits.

Build & Sustain Strength

Aim to build strength at least 2 days/week – this is vital to maintaining strength, mobility and independence as we get older.

This could involve lifting weights, doing some Pilates or yoga or carrying heavy bags from the local shops rather than driving.

stones balanced on top of one another on sand of a beach

Gain & Maintain Balance

Finally, try to incorporate at least two activities a week that can help maintain and improve balance.

This could be dancing one day a week or a game of bowls and a yoga session each morning when you wake up. Tai chi is also excellent for balance and relaxing.