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The guidelines refer to the minimum levels of physical activity required for good health. They are not intended for high level fitness or sports training. Try to carry out all guidelines and
think of movement as an opportunity, not an inconvenience. be active every day in as many ways as you can. put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days. if you can, also enjoy some regular, vigorous exercise for extra health and fitness.
Where any form of movement of the body is seen as an opportunity for improving health, not as a time-wasting inconvenience.
Guidelines
S FOR AUSTRALIANS
Make a habit of walking or cycling instead of using the car, or do things yourself instead of using labour-saving machines.
Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days
Moderate-intensity activity doesnt have to be continuous
In the past, it was thought that for exercise to be beneficial, it had to be carried out vigorously, 3 to 4 days a week for a minimum of 30 minutes. However, a review of exercise research has shown that this only applies to increases in physical fitness. Improvements in indicators of health - such as blood pressure, blood cholesterol and body weight - can result from putting together shorter amounts of moderate-intensity activities totalling a minimum of 30 minutes a day on most days, or doing 30 minutes continuously. Moderate-intensity activity will cause a slight, but noticeable, increase in breathing and heart rate. A good example of moderate-intensity activity is brisk walking at a pace where you are able to comfortably talk but not sing. Other examples include mowing the lawn, digging in the garden, or medium-paced swimming or cycling. Moderate-intensity activity should be carried out for a minimum of around 10 minutes at a time without stopping. The 30 minutes total can be achieved through one, or a combination of activities such as parking the car further away from a destination and walking briskly, getting off a bus before the final stop, or active play with children. It can also be achieved through combining activities such as cycling, brisk walking, dancing or swimming for 30 minutes, or carrying out any of these for at least 10 minutes each for a total of 30 minutes or more. It is important to remember that the 30 minutes total need not be continuous.
Moderate-intensity activity includes things such as a brisk walk or cycling. Combine short sessions of different activities of around 10 to 15 minutes each to a total of 30 minutes or more. The 30 minutes total need not be continuous.
If you can, also enjoy some regular, vigorous activity for extra health and fitness
Vigorous exercise makes you huff and puff. For best results, this should be added to the above guidelines on 3-4 days a week for 30 minutes or more each time.
Definitions
For the purpose of this document the following definitions have been adopted: 1 Physical activity refers to any activity that involves significant movement of the body or limbs. 2 Health, in this instance, refers to metabolic well-being as reflected in low risk levels of blood fats, blood pressure and body weight as well as general physical and mental well-being. 3 Exercise is a type of physical activity defined as a planned, structured and repetitive body movement done to improve or maintain physical fitness. 4 Fitness relates to the capacity of the heart and lungs to supply oxygen-rich blood to the working muscles and the capacity of the muscles to use oxygen to produce the energy for movement. 5 Movement is defined here as any motion of the body and limbs. 6 Moderate-intensity physical activity will cause a slight, but noticeable, increase in breathing and heart rate and may cause light sweating in some people.
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