Exercise explained

Exercise explained!

What is physical activity?

“Any kind of sustained movement that increases our heart rate and causes our body to use energy”


What does moderate, vigorous and strength mean?

Moderate = increased heart rate, breathing faster and feeling warmer. You can still talk but not sing! Walking, riding a bike on level ground, ballroom dancing, doubles tennis or pushing a lawn mower.

Vigorous = breathing hard and fast. You can only say a few words. This includes: running, aerobics, swimming fast, riding a bike fast or up hills, singles tennis, football, energetic dancing or walking uphill.

Strength exercises =These work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). They can include: carrying or moving heavy loads, such as groceries. Activities that involve stepping and jumping, such as dancing. Heavy gardening, such as digging or shovelling. Exercises that use your body weight for resistance, such as push-ups or sit-ups. Yoga and pilates. lifting weights.


How much should I be doing?

It is recommended that adults do at least: 

150 minutes of moderate activity a week

OR  75 minutes of vigorous activity a week 

OR  a mixture of both 

PLUS  2 sessions of strengthening exercises each week


Find something you love!

“No pain, no gain” may be true for elite athletes, but for most of us, nothing could be further from the truth.  Finding joy and pleasure in being active is its own reward, but the biggest benefit of doing something you love for exercise is that you stand a much better chance of sticking to it.

If you already live an activity, great. If the idea of exercise burns you out from the start, try a wide variety of things to find something you enjoy. Try indoor classes, boutique studios, outdoor trails, individual activities and team sports - mix it up until you find something that stands out for you.


Walking works and is a great place to start

If you’re new to working out, walking is a great place to start. And yes, walking is sufficient exercise to lose weight and get into shape.

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