Is 30 Minutes Enough For Good Health And Fitness?
Recently, the American Council of Sports Medicine (ACSM) and the American Heart Association (AHA) released a joint statement of updates to physical activity guidelines.
From their comprehensive review of the scientific evidence there have been some interesting findings and the statement is a good step in the right direction for our nation’s health.
One of the criticisms of the current guidelines in the US and indeed worldwide is the potential of the population to misinterpret the recommendations of physical activity for health. A study published recently in Preventive Medicine found that 56% of men and 71% of adult women in the UK believed that moderate physical activity offers greater health benefits compared to vigorous activity. This has been partly attributed to the current guidelines of 30 minutes of moderate intensity and these results may be indicative of the situation in Australia.
Australia’s National Physical Activity Guidelines
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Think of movement as an opportunity, not an inconvenience.
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Be active every day in as many ways as you can.
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Put together at least 30 minutes of moderate intensity physical activity on most, preferably all, days.
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If you can, also enjoy some regular, vigorous activity for extra health and fitness.
The guidelines are clear in Australia and do not need any major overhaul. A problem may exist with the interpretation and our fixation with the 30 minutes most days. Yes, this is recommended, however it must be clarified that you will get a greater benefit if you do more than this and include vigorous forms of activity if it is possible.
For clarification purposes, moderate activity is defined as noticeably accelerating the heart rate eg. walking very briskly, swimming leisurely, and bicycling on flat surface with light effort etc. Vigorous activity is defined as rapid breathing and a substantial increase in heart rate eg. jogging, running, playing competitive soccer etc.
So the questions remain - how much have you done today, this week, or even more to the point, how much do you plan on doing this week? If possible, can you include some vigorous activity as part of your plan? Chances are, if you are exercising at least every second day including moderate and vigorous components, you are doing your body and our nation’s health a whole world of good.
Enjoying Physical Activity
It is important to pick the most appropriate exercise from the start that keeps you motivated. Thus the activity you choose needs to be something that you enjoy. Complete the Lifestyle Medicine Physical Activity Enjoyment Scale to seek the most enjoyable exercise for you.
Fitness Test
Start the Lifestyle Medicine 10 minute fitness test to determine your overall level of fitness.
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