While some people are planning big exercise goals at the beginning of the year to prepare for the marathon, others aim to keep only the minimum requirements needed to stay fit and healthy.
If your health goals are to remove bad health for the year and to maintain your daily fitness, you can wonder: How much exercise do you really need to do? And walking around the block membership?
We asked four experts, and we are happy that it is possible to get results without running for hours every day.
Guides to learn
Wait, what does exercise conditions really mean?
- "Moderate intensity" activities There are people who need some effort, but where the conversation is still possible – such as fast walking, cycling at mid-speed, horsemanship, swimming, social tennis or dance.
- "Hard intensity" activities It is that you breathe hard or make puffs and pants, depending on how well you are. It includes aerobics, cycling fast, jogging, and many competitive sports.
- Muscle Reinforcement Exercise Weightlifting, resistance training, body weight exercises (such as push ups, seat ups and squats), as well as yoga and Pilates.
Australia's National Exercise Guidelines (yes, the government has worked for us) suggests that between 150 to 300 minutes of "moderate intensity" physical activity or between 75 to 150 minutes of "intense intensity" physical activity, each week (or a combination of the same) both.
It is a minimum of one and a half hours, or half an hour high-intensity activity, a weekly, every week to stay healthy for a mild intensity activity. (Ideally, you're doubling it.)
Guides suggest decreasing muscle-strengthening activities for at least two days each week and reducing the time passed by the meeting.
These guidelines apply to people aged 18-64; There are different guidelines for other age groups.
Calculate walking and other incidental activities
If you're away from exercise because you hate sports, there is good news: there is activity that will suit you.
Many people can be included in your daily routine – no gym membership is required.
Riding on a bike, hiking with friends, or using an ultramarital trainer while watching TV is all the options. Just make sure you are doing them at a very fast pace that requires some effort.
Wendy Brown, a Queensland School of Human Movement Studies and Leeds University professor, says that depending on your distance from the office, "walking and working is a great thing because it builds up in your day and it just becomes regular." Writer on report that led to current guidelines.
Timothy Olss, a professor of health science at South Australia, says that if you already have a pedometer and have a target of 10,000 steps daily, you are probably hitting the minimum exercise goals.
"In 30 minutes, you probably do 3,000 steps and 10,000 steps, it may be that 4,000 of them are called background actions, as if you're like steps around the house."
Timothy Fairchild, accredited exercise physiologist and Associate Dean (research) Murdoch University School of Psychology and Exercise Science, agrees.
"If one takes 10,000 steps a day, I guess they will hit their least physical activity goals," says Dr Fairchild.
Calculate the small parts of the exercise
If the idea of a 60-minute slug in the gym threatens you, then you can enjoy listening to short bursts of exercise that can reach the adult minimal physical activity requirements.
Every explosion should be at least 10 minutes long (a quick walk in the bathroom will not work. Sorry!).
Bonus Tip: If you have only a short amount of time for exercise, you will get more value from your workout to make your exercise stronger.
"That's why High Intensity Interval Training (HIIT)."
Build in some muscle reinforcement exercises
You will need to complete two sessions of muscle-strengthening activity every week to meet the national minimum requirements.
Sydney-based personal trainer Casey White says, "You need to take strength training, whether weight gain or exercise of body weight, so you need to put your muscles in the load and you need to do it regularly."
You can not get this kind of workout from accidental activity, unless you are working as a labor or a very avid gardener ("digging and putting things in acne and things – do not go out with a pair of secretaries and rose clippings," says Dr. Brown Is.)
This means that you will probably need to make muscle-strength active regularly.
If weight gain is not for you, think of finding a workout online, says MS White. She regularly recommends body weight exercises such as squats, lungs, pressure-ups, planks, and hip extensions.
"You just need to & # 39; body weight exercises & # 39; and if you are open to selecting some resistant bands, you have opened another world of exercise at home."
Pilates and yoga also count, even if you attend a category that you choose online.
While the guides say how long these muscle-tight workouts will last, Dr. Brown suggests 15 to 20-minute regularity.
"If you really did do religiously twice a week, it would prevent your muscles from disappearing after reaching 60," he says.
Spread your activity during the week
When is the best time to exercise?
Experts say that exercising in the morning gives you more chance of success. Here's why.
Due to being active on most, and especially all, weekdays are best, the guide says.
But if you are only doing two or three sessions, it is best to spread in the week.
Dr. Farrechild says, "We recommend that you do not have more than one day before you have exercised."
So if you exercise on Monday, you can leave on Tuesday, but you should exercise on Wednesday.
Sit less and move more
Guidelines to help increase weight, protect against type 2 diabetes and health problems, including heart disease, we recommend reducing the time spent (long sitting or felling), and the time to break the long term of the meeting.
All can help by using a standing desk, walking for your lunch or incorporating walking meetings in your day.
The limitation of your screen at home can also be encouraged by the movement: instead of looking at the second episode, how is your dog taking a quick walk?
After all, these exercise goals can actually be received – but you have to take time to review how much activity you are receiving and schedule it if necessary, experts say to ABC Life.
Habits that help you better, no matter how old you are
From the moment you were born, your age But if you concentrate on these habits at different stages of your life, then you better age, Dr. Sandro Damiao says.
"We'll move further. And we're not just doing it," says Dr. Brown.
"My advice is: start taking it seriously."
Professor Olds says that the benefits of exercise are far from weight loss and aesthetics.
"Exercise affects many different health aspects: Body Health, Mental Health, Everything from Diabetes to Depression, Asthma Eczema. It's an extraordinary power, the effect of exercise, "he says.
"We have physical activity – the effect of seating, sleep effect, physical activity – and every time, for every disease, for life quality, for educational work, for physical health, for mental health, depression, stress, anxiety, it is physical activity.