Sit less, move more: why Aus doubled exercise guidelines

[photohiker↑↓]

http://www.abc.net.au/news/2014-03-11/p ... er/5295552

Australians are sitting down and lying around so much, experts have doubled the recommended amount of exercise and say we need to get up out of our chairs - even if we already do "enough" exercise.

More and more studies are finding links between "sedentary behaviour" and weight gain, type 2 diabetes, poor muscle tone, heart disease and dying earlier. The new guidelines are the first to explicitly address our love of lounging and our habit of sitting at work.

The latest advice is to 'mix and match' a range of activities, and to think of exercise as simple habits that can be built into your day, rather than organised sport or structured activities like going to the gym. Use the interactive illustration below to see how moving more can change your life.

The guidelines are here: http://www.health.gov.au/internet/main/ ... 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.

Accumulate 150 to 300 minutes of moderate intensity physical activity or 75 to 150 minutes of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

Be active on most, preferably all, days every week.

Do muscle strengthening activities on at least two days each week.

Minimise the amount of time spent in prolonged sitting. Break up long periods of sitting as often as possible.

Looks like a good move to me, I wonder if many Australians will take heed? According to an interview with Prof Wendy Brown on the ABC link above, about 25% of Australians currently meet the new guidelines and about 50% met the old guidelines.

I currently walk in varied terrain for at least an hour each day of the week. Some of that might rate as vigorous but most is moderate. I figure I should be good until the next review.

[Bubbalouie↑↓]

What is "moderate intensity"?

[photohiker↑↓]

What is "moderate intensity"?

According to the Recommendations:

Moderate Intensity Activities take some effort, but you are still able to talk while doing them.
E.g. a brisk walk, recreational swimming, dancing, social tennis, golf, household tasks like cleaning windows or raking leaves, or pushing a stroller.

Vigorous Intensity Activities require more effort and make you breathe harder and faster (‘huff and puff’).

E.g. jogging, aerobics, fast cycling, many organised sports and tasks that involve lifting, carrying or digging.

I could do at least 30 minutes of physical activity on 5 days of the week.
I could enjoy a bike ride or game of tennis with friends.
I could invite some friends to the dance class I’ve signed up for.
I could go for a 15 minute jog before breakfast every day.

A time saving tip - You may choose to do a combination of moderate and vigorous intensity activities. 10 minutes of vigorous intensity activity is equal to 20 minutes of moderate intensity activity.

[north-north-west↑↓]

Or a regular bit of nookie before breakfast. That burns lots of calories and gives the cardio-vascular system a good workout.

[icefest↑↓]

Or a regular bit of nookie before breakfast. That burns lots of calories and gives the cardio-vascular system a good workout.

Well, I just learned a new word. Is there no end to human euphemisms?

[Strider↑↓]

Not much help to the married among us NNW!

[north-north-west↑↓]

Not much help to the married among us NNW!

This is where I introduce icefest to the term "a bit on the side" . . .

[photohiker↑↓]

lol. Can you double entendre aficionados get out of my thread

[Mark F↑↓]

By doubling the minimum standard we can now look forward to alarmist headlines about even fewer Australians doing the minimum. So now we have 75% of Australians don't get enough exercise instead of 50%. If you examine all these sorts of statistics 1 in 8 this and 1 in 9 that, I think I must be the only person without some form of incurable disease.

In a book (name escapes me) that had a bit of a cult following in the KBC in the late 70's the previously mentioned pre-breakfast exercise regime was recognised to be "the equivalent of a 5 mile walk over rough country".

[photohiker↑↓]

Apparently, for some, it has less exercise equivalent than a stroll to the front gate.

I agree that changing the recommendations won't have the slightest effect on those that already ignore them, and may cause alarmist headlines. They won't read those either.