Exercise is Medicine

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WHAT ARE THE BENEFITS OF EXERCISE?

  • Improved muscular and cardio respiratory endurance
  • Improved strength
  • Improved bone health
  • Reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression
  • Reduce the risk of falls
  • Assist with energy balance and weight control
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HOW MUCH EXERCISE SHOULD ADULTS BE GETTING?

PHYSICAL ACTIVITY GUIDELINES

18-64 years

  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
  • Be active on most, preferably all, days every week.
  • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle strengthening activities on at least 2 days each week.

65+

  • Older people should do some form of physical activity, no matter what their age, weight, health problems or abilities.
  • Older people should be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.
  • Older people should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all, days.
  • Older people who have stopped physical activity, or who are starting a new physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity.
  • Older people who continue to enjoy a lifetime of vigorous physical activity should carry on doing so in a manner suited to their capability into later life, provided recommended safety procedures and guidelines are adhered to.
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FACTS FROM THE WORLD HEALTH ORGANISATION

 

  • Insufficient physical activity is one of the leading risk factors for death worldwide.
  • Insufficient physical activity is a key risk factor for noncommunicable diseases (NCDs) such as cardiovascular diseases, cancer and diabetes.
  • Globally, 1 in 4 adults are not active enough.
  • More than 80% of the world’s adolescent population is insufficiently physically active.
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