Physical Activity Guidelines

Well this has been a long time coming… Five years between articles. Safe to say other priorities took over for a while.

Between preparing a PhD proposal, working at a Spinal Cord Injury clinic, moving premises, and being near fully booked for half a decade, we have also had the best addition to our growing family.

With a bit more work life balance on the horizon, the time feels right to start putting out more of the common sense honest content you would expect from us.

So, onto the basics of what your physical activity should look like…

The WHO’s guidelines on physical activity and sedentary behaviour are the result of exhaustive global research and rigorous analysis of decades’ worth of epidemiological data.

Experts from around the world pooled studies on movement, morbidity, and mortality, distilling complex information into simple, actionable advice. For adults, the guidelines recommend engaging in:

150 to 300 minutes of moderate intensity activity per week (think brisk walking, cycling, or swimming), or…

75 to 150 minutes of vigorous intensity activity per week (like running or high intensity interval training),

Or an equivalent combination of both

Importantly, they also note a minimum of twice weekly strength training, focussed on all major muscle groups.

These recommendations were formulated based on the understanding that regular exercise dramatically reduces the risk of the leading causes of death and disability globally, including cardiovascular disease and diabetes, as well as chronic low back pain and mental health conditions.

The latest reported figures from The Australian Bureau of Statistics found that only about 24% of people aged 15 years and over are meeting the recommended minimum physical activity guidelines.

While this is a notable improvement compared to past data, it still indicates that fewer than 1 in 4 Aussies are staving off the chronic health conditions associated with sedentary lifestyles.

This low adherence rate isn’t entirely surprising given the modern environment in which we live. Nearly half of employed adults spend most of their workday sitting, and whether it be due to busy schedules, the allure of screens, or simply a lack of infrastructure, too many Australians find themselves unable to win the battle against sedentary habits.

When it comes to the benefits of meeting and exceeding the WHO’s physical activity guidelines, the evidence is compelling. Regular exercise offers an array of long term benefits that become more pronounced over time.

Regular exercise is consistently linked to a lower risk of heart disease and stroke. Studies have shown that individuals who meet the guidelines can experience a 20% to 30% reduction in the risk of early mortality compared to those who are inactive.

Improved blood pressure, better blood lipid profiles, and enhanced insulin sensitivity are just a few of the metabolic benefits that come with an active lifestyle.

Strength training is not just for muscle gainzzz, but for metabolic health and quality of life as well. Lifelong mobility is often built through decades of consistent physical activity.

Weight bearing exercises and resistance training help maintain bone mineral density, stave off osteoporosis, and improve overall musculoskeletal strength. This is critical as we age; maintaining mobility and independence should remain a top priority if you want to live a long and healthy life. Lifting weights isn’t just for meatheads, it’s about building a more resilient body for the long haul.

Beyond the physical benefits, regular exercise has profound effects on mental wellbeing. Activity is known to reduce symptoms of depression and anxiety, improve sleep quality, and even boost cognitive function. For adults juggling the pressures of work and family life, a consistent exercise routine can be a key source of stress relief and enhanced overall mood.

Simply put, the long term health benefits of physical activity translate into a longer, better quality of life. By lowering risks of chronic disease and improving mental health, those who adhere to the guidelines are more likely to enjoy not just additional years of life, but also enhanced quality of life in later years. This is particularly important in Australia, where rising healthcare costs and the burden of chronic disease are ongoing challenges.

Anyone who has witnessed an elderly family member experience disability or premature death due to a loss of physical function should be mindful that prevention is always better than cure…

Meeting and exceeding these minimum physical activity guidelines should be a goal population wide, and environments like West Coast Barbell Club are among those best suited to help communities succeed in achieving this goal.