Physical activity guidelines

(18-64 years old)

The term physical activity has a different meaning for everyone. For some it means hitting the gym 5 times a week, for other reaching 10000 steps a day and for a few it’s simply to get up, get dressed and show up...

Before we get to the details of these guidelines, I want to highlight and define two terms:

1. Physical activity: This is literally to be physically active, to move. It is defined as any bodily movement produced by your skeletal muscles that results in energy expenditure.

2. Exercise: Exercise is a subcategory of physical activity, and can be defined as planned, structured, repetitive and purposeful bodily movement done to improve or maintain one or more component of physical fitness.

Physical activity includes: doing household chores, playing games, participating in sports or planned exercise, recreational or leisure-time physical activities, physical occupational activities- anything that requires bodily movement! With that being said, the f

Physical activity guidelines:

According to the world health organisation (WHO), adults between the ages of 18-64 years of age should get at least:

150 min moderate-intensity aerobic physical activity per week

OR

75 min vigorous-intensity aerobic physical activity per week .

OR

An equivalent mix between the moderate- and vigorous intensity physical activity...

COMBINED with: 2x muscle strengthening activities- which involve your major muscle groups on 2 or more days per week.

To improve and maintain cardiovascular and muscular fitness, bone health and reduce the risk of NCD’s and mental health disorders (such as depression).

What is moderate intensity exercise?

It can be explained as an activity that increases your heart rate, gets you out of breath enough that you are still able to talk but not sing. At the end you should also feel slightly “warmer” or even started to sweat a little bot. These activities will be classified as 4-6 out of 10 intensity level.

Examples include brisk walking (continuous and non-stop at least for 10min), casual dancing, continuous gardening, continuous and physical housework or maintenance work or active involvement in games and sports with children or pet animals. This can also be known as low intensity steady state activities (LISS).

What is vigorous intensity exercise?

Vigorous intensity exercise is an increase in heart-rate and body temperature- in other words- you will basically know that you just did a workout! These activities will be 6-8/10 intensity level.

Examples include: continous brisk walking uphill, running, hill climbing, fast cycling, competitive sports and games, aerobics, crossfit etc. This can also be known as high intensity interval training (HIIT).

These above mentioned guidelines are the minimum prescribed physical activity needed to claim a healthy lifestyle.

Lets break it down a bit- and give some examples and tips:

• 30min a day for 5days a week = 150min per week! (BONUS!) schedule a meeting for yourself everyday before/ after work- and follow it diligently!! - you wouldn’t skip out on a meeting with your boss, would you?

• Find something you love and enjoy doing, thats easy accessible and cheap. Physical activity is a great way to wind down and should 100% be something to enjoy doing!!!

• If some days you find yourself very tight for time- you can break up the 150/ 75 min in shorter bouts of time as long as you get it done in bouts of at least 10min!!! (How about 10min of an intense activity setting after a long-hard- and draining day?!- I promise you will feel properly revived afterwards!!!)

• Join a walking, running or exercise group- one where not only you will fit in but one that also fits your schedule.

• Put your favorite netflix show or Youtube channel on- and watch that while you do your activity. You can do that at home or at the gym- just don’t get distracted and forget to do your activities....Get someone to keep you accountable! Your husband/ wife, brother/ sister / couch / physio.

• If none of the above seems to get you motivated- please send me a message- and I will help you with a personalised plan! In todays day and time the opportunities and options to do exercise we enjoy and love are endless!!!

***For extra health benefits you could increase the min. amounts per week to:

300 min moderate-intensity physical activity

OR

150 min vigorous intensity physical activity

COMBINED with: muscle strengthening activities- which involve your major muscle groups on 2 or more days per week.

Challenge accepted?