Regular physical activity has significant benefits for your health and wellbeing. Just 30 minutes of moderate activity each day can improve health and reduce the risk of developing certain conditions or diseases.

Aim for at least 30 minutes a day
Health authorities recommend that everyone should have at least 30 minutes of moderate intensity physical activity, such as brisk walking, on all or most days of the week. This activity can be accumulated in bouts of 10 minutes or more if it’s more convenient.

There are many opportunities to be active throughout your normal daily routine, such as walking to and from work, park your car further away, walking children to school.

The four steps to good health are:
1. Think of movement as an opportunity, not an inconvenience. See any form of body movement as an opportunity to improve your health, rather than a time-wasting inconvenience.
2. Be active every day in as many ways as you can. Make a habit of walking or cycling instead of using the car, or do things yourself instead of using labour-saving machines.
3. Do at least 30 minutes of moderate intensity physical activity on most, preferably all, days. Moderate intensity activity includes 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.
4. If you can, also try to enjoy some regular, vigorous exercise for extra health and fitness benefits. Vigorous exercise makes you ‘huff and puff’. For best results, this should be added to your regular physical activity three to four days a week for 30 minutes or more each time.

Types of aerobic exercise
Whatever activity you choose to do, it should be something you enjoy. Different forms of aerobic exercise include:
• Walking, jogging or running
• Swimming
• Boot Camp
• Dancing
• Aerobics classes and water aerobics classes
• Cycling

Benefits of regular physical activity
If you are physically active regularly, you tend to:
• Have improved long term health
• Be less likely to have a heart attack
• Feel more energetic
• Manage your weight better
• Have a healthier blood cholesterol level
• Have lower blood pressure
• Have stronger bones and muscles (less osteoporosis)
• Feel more confident, happy and relaxed, and are able to sleep better
• Help deal with stress
• Happier general well being
• Better sex life!!

Scott Williams
www.succeed.com.au