Research has demonstrated that regular physical activity reduces both the incidence of and mortality from cardiovascular disease (heart attack and stroke), type II diabetes, colon, breast and prostate cancer, obesity, and impaired psychological functioning.
The concept that high-intensity exercise (such as running) was the only way to stay fit is long gone. Instead, researchers, health professionals and public health authorities now endorse regular moderate intensity physical activity. They believe that activities as simple as walking can achieve the necessary levels required to maintain cardiovascular health and fitness.
Pedometers
The pedometer is a small battery-operated device used to accurately measure how many steps you take each day. It is worn on the hip during waking hours, and uses a spring suspension and lever system to determine the number of steps you walk every day. There are several benefits of the pedometer, including:
- It’s easy to use
- It’s motivating
- It provides an accurate monitor of your activity levels
- It’s light weight
- It’s economical to use
Based on the number of steps made per day, we can make assumptions about your current level of physical activity, and provide recommendations relating to how you can improve your physical activity levels.
Remember, every step counts!
Physical Activity Guidelines
Growing evidence suggests that at least 10,000 steps per day is associated with indicators of good health, less body fat and lower blood pressure (Tudor-Locke, 2004). If you are not currently setting aside time to exercise every day, it’s unlikely you will reach 10,000 steps.
Therefore, in line with research recommendations, we recommend that you spend some time every day being physically active. The recommended amount of physical activity is:
- At least 30 minutes of physical activity per day
- Conducted on most days (preferably every day)
- A moderate intensity (defined as a level where you are exerting yourself but you can still talk)
10,000 steps equals around an hour and 40 minutes of exercise. You don’t have to do all of this in one session however. Research has shown that multiple short intervals of exercise, no less than 10 minutes, can be just as effective in maintaining health as a single session when intensity is kept at a moderate level.
References
Tudor-Locke, C., & Bassett, D. (2004). How many steps/day are enough?. Sports Medicine, 34(1), 1-8.
For more information
Wesley Corporate Health
Level 2 / 46 Edward Street
Brisbane Qld 4000
Phone: 07 3234 2600
Email: info@weshealth.com.au
Disclaimer
This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication
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