New Activities Guideline

For the first time in 10 years, the World Health Organisation (WHO) have reviewed guidelines for physical activity. These changes continue to recommend physical activity for maintaining good health and reducing the chances of chronic disease (such as obesity, diabetes, heart disease, asthma, high blood pressure or cholesterol).

Lack of activity, tobacco use and obesity contribute to Australian deaths annually and are risk factors for disease. For the first time the WHO guidelines emphasise the risks of a sedentary lifestyle. They recommend that adults get up regularly to move around and that screen time be limited in children’s free time.

For Adults

We should be doing:

• 150 – 300 minutes of moderate intensity aerobic activity; or
• 5 minutes of vigorous aerobic activity per week; and/or
• A combination of both; and
• Strengthening activities involving all major muscle groups at least two days per week.

This includes those with chronic diseases, those living with a disability and women who are pregnant or in the postpartum period. 

For Children Aged 15-17

For this age group, an hour a day of moderate to vigorous physical activity each day is recommended.

Lots of sitting, either at work, in front of the TV or a device screen, is a risk factor for chronic disease. The revised WHO Guidelines recommend that we get up and move around regularly, as well as following the advice above. More moving and less sitting helps to maintain physical and mental health. Activity that raises your heart rate was recommended in the previous Guidelines to last more than 10 minutes to be beneficial. The new Guidelines say that any activity is better than none, so even activity raising your heart rate for less than 10 minutes will help improve your health.

In Australia, about 15% of adults get enough exercise. In children, only about 20% are active for at least one hour a day. Let’s help transform our communities into active ones. It would be great for people of all ages to engage in a more active lifestyle to be healthier and reduce the chances of developing chronic disease. Please talk to your chiropractor at Clayfield Chiropractic if you would like advice on including more activity in your or your family’s life.