{"id":2913,"date":"2018-08-14T00:00:00","date_gmt":"2018-08-14T00:00:00","guid":{"rendered":"https:\/\/cms.smooth.com.au\/uncategorised\/how-adapt-your-physical-activity-goals-your-lifestyle\/"},"modified":"2018-08-14T00:00:00","modified_gmt":"2018-08-14T00:00:00","slug":"how-adapt-your-physical-activity-goals-your-lifestyle","status":"publish","type":"post","link":"https:\/\/cms.smooth.com.au\/lifestyle\/how-adapt-your-physical-activity-goals-your-lifestyle\/","title":{"rendered":"How to adapt your physical activity goals to your lifestyle"},"content":{"rendered":"

When it comes to physical activity, we\u2019re often told we need to move more. But what does this actually mean? How much exercise or physical activity should women aim to be doing?<\/p>\n

The Australian Government has its recommendations<\/a>, but what does this look like in the real world? We asked three women at different stages of life about their physical activity habits, to see if their weekly quotas reached the recommended amounts. <\/p>\n

We also called in the help of Jean Hailes and the President of the Australasian Society of Behavioural Health and Medicine, Dr Helen Brown, to give some tips, encouragement and advice to help them along their way – we know, you’re welcome!<\/p>\n\n

But first! A few things to know before we get started\u2026<\/strong><\/p>\nThe recommendations for adults (aged 18-64 years) per week are:\n\u2022 <\/span>150-300 minutes of moderate intensity physical activity, or\n\u2022 <\/span>75-150 minutes of vigorous intensity physical activity, or\n\u2022 <\/span>an equivalent combination of both.\n \nRemember<\/strong>: moderate intensity activities require some effort (puffing a little, but able to carry out a conversation), whereas vigorous intensity activities require us to breathe much harder (make us puff and pant).\n

\n\tThese recommendations also include the total time you spend doing \u2018incidental physical activity\u2019 (aka our favourite kind) \u2013 that is, the tasks in your daily life that include being active; for example, walking to the bus stop, doing the shopping, or taking the stairs instead of the lift. \n \nIncidental physical activity often occurs in bite-sized chunks and can be an easier way to build up to the recommended levels required for good health.\n \nSo, now that we’ve cleared all that up… Let’s talk about physical activity!\n\"\"\n \n\n

Nina, age 42<\/strong><\/p>\n

We have a feelin’ everyone will be able to relate to Nina. She is a mother of two girls, aged two and four, works two days a week and often feels too stressed and busy to be active.<\/p>\n

 \u201cI always feel better after I do some exercise, but with the kids and work, it\u2019s always a juggle or a struggle, and some weeks are crazier than others,” she says.<\/em><\/p>\n<\/blockquote>\n

Nina lives within biking distance to work and sometimes cycles to and from work. On her non-working days, Nina estimates she does 20 minutes of (moderate intensity) incidental physical activity a day \u2013 mostly made up of cleaning the house, carrying the shopping, pushing the pram and generally running after her two little ones. <\/p>\n

Here\u2019s an average week for Nina: <\/p>\n\n\n\n\n\n\n\n\n
\n

Activity<\/strong><\/p>\n<\/td>\n

\n

Intensity of activity<\/strong><\/p>\n<\/td>\n

\n

How long<\/strong><\/p>\n<\/td>\n

\n

Times\/ week<\/strong><\/p>\n<\/td>\n

\n

Total<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

Cycling trips to \/ from work<\/p>\n<\/td>\n

\n

Moderate<\/p>\n<\/td>\n

\n

20mins<\/p>\n<\/td>\n

\n

2<\/p>\n<\/td>\n

\n

40<\/p>\n<\/td>\n<\/tr>\n

\n

Incidental activity<\/p>\n<\/td>\n

\n

Moderate<\/p>\n<\/td>\n

\n

20mins<\/p>\n<\/td>\n

\n

5<\/p>\n<\/td>\n

\n

100<\/p>\n<\/td>\n<\/tr>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n<\/tr>\n

\n

Total moderate<\/strong><\/p>\n<\/td>\n

\n

Moderate<\/strong><\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

140mins<\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n

And now…  Dr Brown’s advice:<\/p>\n

“Firstly, well done on doing some physical activity! It can be hard to find the time to do more in your jam-packed days, so instead, I would suggest you try to include more incidental physical activity and weave it into the tasks you\u2019re already doing.”<\/em><\/p>\n

“For example, you could walk with your girls to kinder, or when dropping them at a nearby friend\u2019s house. Or, when you\u2019re with your youngest, you could walk and push the pram, and try building up to a slow jog \u2013 this would be a good way to increase your vigorous intensity minutes and you\u2019ll get more bang for your buck,” she explained.<\/em><\/p>\n<\/blockquote>\n

“Keep up the cycling to work and, if you can, try to increase this to twice a week.”<\/em><\/p>\n

“All the smaller bits and pieces add up too; for example, walking around a shopping centre can be coun<\/em>ted towards your daily physical activity.”<\/em><\/p>\n

\"\"<\/p>\n\n

Bronwyn, age 24<\/strong><\/p>\n

Next up is Bronwyn. Bronwyn works full-time, often over-time. During the week, she feels she doesn\u2019t have a lot of time for exercise.<\/p>\n

\u201cOn workdays I\u2019m too stressed,\u201d she says. \u201cI try to pack in my exercise on the weekend, but sometimes all I want to do is hang out with my friends or sleep,” she shared.<\/em><\/p>\n<\/blockquote>\n

Bronwyn uses her car a lot and her incidental activity is about 5-10 minutes a day, mainly consisting of walking around the office, to get a coffee and while doing her weekly shop. <\/p>\n

Here is Bronwyn\u2019s physical activity on a plate:<\/p>\n\n\n\n\n\n\n\n\n\n
\n

Activity<\/strong><\/p>\n<\/td>\n

\n

Intensity of activity<\/strong><\/p>\n<\/td>\n

\n

How long<\/strong><\/p>\n<\/td>\n

\n

Times\/ week<\/strong><\/p>\n<\/td>\n

\n

Total<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

Boxing class at local gym<\/p>\n<\/td>\n

\n

Vigorous<\/p>\n<\/td>\n

\n

40mins<\/p>\n<\/td>\n

\n

1<\/p>\n<\/td>\n

\n

40<\/p>\n<\/td>\n<\/tr>\n

\n

Walk around the park<\/p>\n<\/td>\n

\n

Moderate<\/p>\n<\/td>\n

\n

30mins<\/p>\n<\/td>\n

\n

1<\/p>\n<\/td>\n

\n

30<\/p>\n<\/td>\n<\/tr>\n

\n

Incidental activity<\/p>\n<\/td>\n

\n

Moderate<\/p>\n<\/td>\n

\n

5mins<\/p>\n<\/td>\n

\n

5<\/p>\n<\/td>\n

\n

25<\/p>\n<\/td>\n<\/tr>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n<\/tr>\n

\n

Total moderate<\/strong><\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

55mins<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

Total vigorous<\/strong><\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

40mins<\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n

What the Doc recommends…<\/p>\n

“Being busy and stressed is a really common barrier to people being physically active. But it\u2019s important to know that being active has physical benefits as well as mental benefits and can help to manage worry and anxiety<\/a>“.<\/em><\/p>\n



\n\t\t“I would suggest including a 20-minute brisk walk outside as part of your workday at lunchtime. This would add 100 minutes to your weekly quota, and you\u2019ll feel better both mentally and physically.”<\/em><\/p>\n



\n\t\t“Try blocking out the time in your work calendar and make it a \u2018non-negotiable\u2019 part of your workday. Keep a pair of sneakers at work and some leggings and socks in your desk drawer to make it easier. You could also consider talking with your manager about the possibility of getting a few stand-up desks at work or doing a weekly walking meeting,” she said.<\/em><\/p>\n<\/blockquote>\n

“All that said, walking is not enough for bone health<\/a>, so I would recommend trying to include other impact activities on the weekend \u2013 boxing class is great, or see what other classes your local gym offers. Maybe even see if you can find a friend or gym buddy and go together \u2013 that way you can motivate each other and it makes it more fun.”<\/em><\/p>\n

 <\/p>\n

\"\"<\/p>\n\n

And, lucky last…<\/p>\n

Aggie, age 63<\/strong><\/p>\n

Lastly, is Aggie. Aggie is fit and flexible for her age. She lives alone, works three days a week and has a busy social life.<\/p>\n

Aggie has \u201cnever liked exercise and didn\u2019t grow up playing sport<\/em>\u201d, but is active most days of the week, doing both physical activity for fun or socially, as well as part of her weekly chores. <\/p>\n

Here is Aggie\u2019s week of activity:<\/p>\n\n\n\n\n\n\n\n\n\n
\n

Activity<\/strong><\/p>\n<\/td>\n

\n

Intensity of activity<\/strong><\/p>\n<\/td>\n

\n

How long<\/strong><\/p>\n<\/td>\n

\n

Times\/ week<\/strong><\/p>\n<\/td>\n

\n

Total<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

Nature bushwalk or walk around the river with friends<\/p>\n<\/td>\n

\n

Moderate<\/p>\n<\/td>\n

\n

60mins<\/p>\n<\/td>\n

\n

1<\/p>\n<\/td>\n

\n

60<\/p>\n<\/td>\n<\/tr>\n

\n

Walking daughter\u2019s dog<\/p>\n<\/td>\n

\n

Moderate<\/p>\n<\/td>\n

\n

30mins<\/p>\n<\/td>\n

\n

1<\/p>\n<\/td>\n

\n

30<\/p>\n<\/td>\n<\/tr>\n

\n

Gardening<\/p>\n<\/td>\n

\n

Moderate<\/p>\n<\/td>\n

\n

30mins<\/p>\n<\/td>\n

\n

2<\/p>\n<\/td>\n

\n

60<\/p>\n<\/td>\n<\/tr>\n

\n

Incidental activity<\/p>\n<\/td>\n

\n

Moderate<\/p>\n<\/td>\n

\n

5mins<\/p>\n<\/td>\n

\n

7<\/p>\n<\/td>\n

\n

35<\/p>\n<\/td>\n<\/tr>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n<\/tr>\n

\n

Total<\/strong><\/p>\n<\/td>\n

\n

Moderate<\/strong><\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

185mins<\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n

What Dr Brown says:<\/p>\n

“This is a great example of how you don\u2019t necessarily need to be \u2018sporty\u2019 or \u2018do exercise\u2019 to meet the requirements. Well done, Aggie!”<\/em><\/p>\n

“Gardening is a great way to keep active, as it\u2019s excellent for flexibility and muscle strength. Plus, doing it with friends makes it more fun! The nature walks are another great way to be social and active at the same time. My recommendation for Aggie would be to try and include some uphill routes, as this would benefit her bone health, she explained”.<\/em><\/p>\n<\/blockquote>\n

\"\"<\/p>\n\n

And, just in case you need a little extra motivation *cough us* Dr Helen Brown left us with some parting inspo…<\/p>\n

“A good phrase to remember is: \u2018Doing some is better than none.\u2019 Start small and build up to the recommended levels”.<\/em><\/p>\n<\/blockquote>\n

“You don\u2019t need to start off running a marathon; even a gentle walk is a win. Work some exercise into your day \u2013 whatever that looks like. And remember to include muscle strengthening activity, such as lifting, carrying or skipping, at least two days a week, she explained”.<\/em><\/p>\n<\/blockquote>\n

P.S You catch more of this ahh-mazing advice about physical activity and exercise <\/a>on the Jean Hailes website folks!<\/p>\n

Lead image\/ Kristina Lindberg\u200b Getty Images<\/em><\/p>\r\n\r\n","protected":false},"excerpt":{"rendered":"

OK… We didn’t expect it to be this simple!<\/p>\n","protected":false},"author":28,"featured_media":2918,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[417,201],"tags":[],"geo_market":[],"class_list":["post-2913","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-beauty","category-lifestyle"],"acf":[],"yoast_head":"\nHow to adapt your physical activity goals to your lifestyle - Smooth<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cms.smooth.com.au\/lifestyle\/how-adapt-your-physical-activity-goals-your-lifestyle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to adapt your physical activity goals to your lifestyle\" \/>\n<meta property=\"og:description\" content=\"OK... 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