Move more, sit less, every day!
More than half of all Australian adults are not active enough and need to move more.
Physical inactivity is the second greatest contributor, behind tobacco smoking, to the cancer burden in Australia. To move more and be physically active, therefore limiting your sedentary behaviour every day, is essential for your health and well-being.
Physical activity – any activity that gets your body moving, makes your breathing become quicker and your heart beat faster. You can be physically active in many different ways, at any time of day.
Sedentary behaviour – sitting or lying down (except for when you are sleeping). It is common to spend large amounts of time being sedentary when at work, when traveling or during leisure time.
The benefits of “Move more, sit less!”
- Reduce your risk of, or help manage, cardiovascular disease (CVD).
- Reduce your risk of, or help manage type 2 diabetes.
- Maintain and/or improve your blood pressure, cholesterol and blood sugar levels.
- Reduce your risk of, and assist with rehabilitation from, some cancers.
- Help prevent unhealthy weight gain and assist with weight loss.
- Build strong muscles and bones.
- Create opportunities for socialising and meeting new people.
- Help you to prevent and manage mental health problems.
- Help you develop and maintain overall physical and mental well-being.
Doing any physical activity is better than doing none.
If you are not currently doing any physical activity, you will benefit from starting some. You can start slowly and gradually increase the amount you do. Consult your doctor for advice on the best types of physical activity for you.
Be active on most, preferably all, days of the week.
Each week accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity. Or try 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity. You can also do an equivalent combination of both moderate and vigorous activities, each week. 10 minutes of vigorous intensity activity is equal to 20 minutes of moderate intensity activity.
Do muscle strengthening activities on at least 2 days each week. This will improve posture, mobility and balance. It will also reduce the risk of falls and injury and maintain your ability to do everyday tasks.
- For short trips, walk or cycle and leave the car at home.
- Use the stairs instead of the lift or escalator.
- Get off the bus stop one stop earlier and walk the rest of the way.
- Park further away from your destination and walk.
Active at work
- Walk to deliver a message rather than emailing or making a phone call.
- Leave your desk at lunch time and enjoy a short walk outside.
- Organise walking meetings.
Active and fun
- Catch up with friends for a walk, instead of sitting to chat.
- Plan outdoor activities, like bike riding or walking.
- Don’t let the weather stop you. Try indoor activities like dancing, indoor swimming, squash or indoor rock climbing.
Active and safe
- If you are new to physical activity, have a health problem or are concerned about the safety of being more active, speak with your doctor or health professional about the most suitable activities for you to get you on the move.
- Protect yourself from the sun with slip, slop slap.
It’s important to minimise the amount of time spent in prolonged sitting by breaking up long periods as often as possible. There are many opportunities to sit in our daily lives. The key is to find opportunities to move.
Chiro & Sports Med
Our chiropractors at Chiro & Sports Med are committed to providing chiropractic solutions to address your unique needs, whether you are experiencing an irritated nerve, bulging disc, back pain, neck pain, knee pain, headaches, or even muscular tightness and tension. You may be searching for pain relief after an accident or experiencing an injury. Our mission is to help reduce or eliminate pain and to prevent future problems and injury. Above all, we are here to improve your quality of life, well-being, and your ability to live an active healthy lifestyle.