Getting Healthy Means Getting Active

The 18th World Conference on Health Promotion and Health Education was held in Melbourne in 2004. One of the main issues discussed was the importance of physical activity on the general wellbeing of both the individual and society as a whole. Here are some of the key points raised.

Physical Activity

• According to a study conducted by the Australian Institute of Health and Welfare, physical inactivity is responsible for about seven per cent of the total burden of disease in Australia and rates second only to tobacco smoking.
• Physical inactivity has been linked to coronary heart disease, ischaemic stroke, type 2 diabetes, osteoporosis and some cancers.

Definition

The World Health Organisation defines physical activity as all movements in everyday life, including work, recreation, exercise and sporting activities.

Research indicates that individuals who include a moderate amount of physical activity on most, if not all, daynefits of physical actibvitys of the week can obtain significant health benefits. The Australian National Physical Activity Guidelines recommended that the daily requirement of physical activity is 30 minutes. However, three 10 minute sessions per day can be just as effective.

Prevalence and trends

In 1999, Australians aged between 18-29 years had the highest rate of sufficient participation (69 per cent), while 45-59 years olds had the lowest (50 per cent). Sport and Recreation Victoria and the Victorian Health Promotion Foundation estimated that in 2001-02, 76 per cent or 2.9 million Victorians 15 years or older took part in organised and/or unstructured sport and physical recreation at least once during that 12 month period.

Walking is the main form of physical activity for 43 per cent of Victorians. Swimming, golf, fishing, cycling and tennis are other popular activities that are enjoyed on either an informal or organised basis.

According to World Health Organisation, currently 60 per cent of the global population fails to achieve the minimum recommendation of 30 minutes moderate intensity physical activity daily. Among adults the prevalence of physical inactivity is estimated to be 17 per cent.

Burden of disease

Physical inactivity plays a significant role in contributing to the global burden of chronic disease. Appropriate regular daily physical activity is a major component in preventing chronic disease, along with a healthy diet and not smoking. In fact physical activity is ranked second only to tobacco control as the most important factor in disease prevention in Australia according to the burden of disease study conducted by the Australian Institute of Health and Welfare.

World wide, an estimated 1.9 million deaths were related to physical inactivity among people aged 15 years and over, according to the World Health Report 2002.

Regular physical activity can reduce the risk of premature mortality as well as coronary heart disease, hypertension, colon cancer and diabetes melitis (Type 2 diabetes). Regular physical activity also improves mental health and is important for the health of muscles, bones and joints.

Economic cost

In the year 2000 the Commonwealth Department of Health and Aged Care estimated that the direct health care costs attributed to physical inactivity was around $400 million per year. Then in October 2003 a study conducted by the Department of Health and Ageing (Physical Activity - Facts & Figures) stated that a gross annual saving of up to $8 million in health care costs and about 12 fewer deaths from heart disease, diabetes and colon cancer is estimated for every one per cent increase in the proportion of the population sufficiently active.

Beyond the direct medical benefits and reduced health care costs, the World Health Organisation states that increasing physical activity through integrated programs, which take into account transportation and urban planning policy, makes other broader contributions, increasing social interaction throughout the life course, providing recreational enjoyment, and reducing violence, urban traffic congestion and pollution.

So the next time you head out on your jog, think of the good you’re doing to not just your body, but the economy as well.

Health Tips

Physical activity keeps you healthy

Regular physical activity has significant benefits for your health and wellbeing. As stated earlier, 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.

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, buying lunch or walking children to school.

People who take part in vigorous physical activity (for example aerobics, netball or football) are encouraged to continue to do so - these activities can provide extra health benefits.

Guidelines for good health

To help you make physical activity an important part of your day, the National Physical Activity Guidelines for Australians were developed. 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 the guidelines and, for best results, combine an active lifestyle with healthy eating.

The four steps to good health are:

• 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.
• 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.
• 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.
• 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.

Aerobic exercise

Aerobic exercise is when your body uses oxygen to produce energy for physical activity. Aerobic means ‘with oxygen’. Aerobic metabolism occurs when the body breaks down fat and glucose by combining them with oxygen. During intense aerobic exercise, your body uses more oxygen and your breathing and heart rate increase. Over time, regular aerobic exercise will improve your health and fitness and reduce levels of body fat.

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
• Dancing
• Aerobics classes and water aerobics classes
• Cycling
• Skating
• Line dancing
• Ballroom dancing.

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)
• Recover better from a heart attack
• Feel more confident, happy and relaxed, and are able to sleep better.

An effective treatment for depression

Studies have shown that regular exercise can be used in isolation or in combination with other therapies to treat some forms of depression and anxiety. Even people who don’t suffer from depression feel happier and more relaxed when they exercise regularly.

See your doctor first

It is advisable that you consult your doctor before starting your physical activity program if:

• You are a male over the age of 35 or a female over the age of 45
• Physical activity causes pain in your chest
• You often faint or have spells of severe dizziness
• Moderate physical activity makes you very breathless
• You are at a higher risk of heart disease
• You think you might have heart disease or you have heart problems
• You are pregnant.

It is advisable that you consult your doctor before starting your physical activity program if:

Tips for becoming active

Even if you have done no activity in the past, beginning some form of activity can set you on the road to improved health. Below are some tips to help you incorporate physical activity into your everyday routine:

• Choose an activity that you like so that your enthusiasm doesn’t wane.
• Vary your program to prevent boredom.
• Try exercising with a friend to add an enjoyable social element to your program.
• Start gently - let your body be your guide on intensity.
• Warm up thoroughly before you start, by going through the motions of the activity to increase blood flow to the required muscles.
• Start off with short sessions until your fitness improves. Multiple smaller bouts of 10 minutes will bring benefits. It’s fine to start with even shorter sessions and gradually build up if you haven’t exercised for a while.
• Start gently and progress gradually. If you are overly fatigued, rest for a day, but remember the key to health is regular physical activity.
• Warm down after exercise with easy stretches to let your body ‘cool down’ slowly.
• Give injuries time to heal instead of trying to exercise through them.

Where to get help

• Your doctor
• Exercise physiologist
• Qualified physical education teacher
• Qualified sports coach.

Things to remember

• Aim for at least 30 minutes of physical activity every day.
• See everyday activities as a good opportunity to be active.
• Try to find the time for some regular, vigorous exercise for extra health and fitness benefits.

The information on ‘Physical Activity Keeps You Healthy’ has been provided by the Better Health Channel and was last reviewed in February 2005. Material on the Better Health Channel is regularly updated, for the latest version of this information please visit: www.betterhealth.vic.gov.au.