Australian physical activity and exercise guidelines

Australian physical activity and exercise guidelines

Have you ever wondered if you’re getting enough exercise during the week? Daily activity is a vital aspect of our health that is often not placed as a priority. Whether we ‘don’t have enough time in the day’ or our ‘bodies are too sore’, we often find excuses to avoid exercise.  

 As many of us live a stationary life and work at a desk for over 8 hours per day, it’s vital that we highlight the importance of physical activity and the impact that it can have on our physical, but also mental health and wellbeing. 

 Physical activity has an abundance of benefits and has been proven to improve your health including; 

  • Reduce the risk of diseases such as heart conditions, diabetes, etc 
  • Assist weight management 
  • Strengthen bones and muscles 
  • Boost energy and mood 

The amount of physical activity recommended for Australians is dependent on a variety of factors, including age. According to the Australian Department Of Health, adults aged between 18 – 64 years old should be active on most days and should perform: 

  • 2.5 -5 hours per week of moderate-intensity physical activity (Walking, Yoga, Swimming, etc.) 
  • 1.25 to 2.5 hours of vigorous-intensity physical activity (Running, Soccer, etc.)  

Unfortunately, over half of Australian adults aren’t getting the recommended amount of physical activity per week. As a result, this can increase their risk of diseases and injuries. 

While these guidelines are recommendations, it’s essential to understand that everyone’s health and fitness levels are unique and different. While it may be hard to find time in the day to exercise, making small changes in your daily routine to incorporate more physical movement can make a significant difference.  

Incorporating movement into your day.  

Choosing to take the stairs or go for a short walk is an easy, healthy habit swap that allows you to increase your movement throughout the day. While taking the stairs may not seem like a major change, moving your body will significantly improve your muscular and cardio health. Whether you’re a beginner or an experienced gym-goer, any daily movement is better than nothing. 

Here at Progressive, our team are passionate about your activity levels to help you improve your overall health and wellbeing. Our in-house exercise physiology group classes are an effective way to increase your exercise and fitness levels. These classes are tailored to every individual’s needs and goals, making them ideal for those seeking guidance with their fitness, strength and balance. If you’re looking to increase your activity levels and don’t know where to start? Talk to the Progressive team this week.  

Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.

Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.

Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.

As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.

Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024. 

Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.

Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.

Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.