The benefits of physical activity and exercise have been demonstrated across the lifespan. We are meant to move and many of our body’s systems work better when we are consistently physically active. For managing symptoms of depression, some research suggests that elevated levels of aerobic activity (exercise that significantly raises our heart rates) may be associated with greater reductions in depressive symptoms. Consider engaging in physical activity once or twice daily that includes brief periods (30-90 seconds) of greater intensity. For some, this might be accomplished through exercise in their homes including jumping jacks, mountain climbers, and sequencing strength training exercises (i.e. standing squats, push-ups, sit-ups). For others, the use of home exercise equipment such as treadmills, elliptical machines, and stationary bikes may be helpful. Strength-training has been shown to reduce symptoms of anxiety for individuals with and without an anxiety disorder. Weightlifting using exercise equipment or household items (textbooks, canned goods, milk jugs filled with water, paint cans) may help us to reduce the negative effects of stress and anxiety. For children and adolescents, moderate-to-vigorous physical activity and exercise during the day are associated with elevations in self-esteem, improved concentration, reductions in depressive symptoms, and improvements in sleep. For older adults and among individuals managing chronic medical conditions, regular walks are recommended. The benefits of strength training and weightlifting (low weight with high numbers of repetitions) may be even greater in older adults to maintain quality of life and functioning. Moderate-to-vigorous physical activity (such as speed-walking or jogging) has been shown to help reduce the use of alcohol and other substances. Additionally, participation in regular physical activity is shown to boost the immune system. Reduction in substance use is also associated with improvement in the body’s ability to fight off infection. Many companies are offering free use of their on-line platforms that may help to identify a variety of in-home activities (indoor cycling, treadmill running, dance cardio, yoga, strength training, and more) to help make exercise more enjoyable during this critical period. We strongly support the idea of ongoing vigilance regarding physical-distancing and limitations on in-person contacts as guided by the Centers for Disease Control and Prevention. We recommend finding physical activities that you enjoy and to share your experience with others. At the same time, there is also evidence to suggest that exercise can be helpful to mood even if the act of doing the exercise is not as enjoyable. It is important for family members to take a supportive role in the promotion of physical activity and exercise. Allowing individuals to maintain their autonomy and choice in their activities will be important for ongoing engagement. We are all managing additional stress related to the growth of the COVID-19 pandemic and its potential to threaten the health of ourselves, our families, and our communities. Please consider using physical activity and exercise as a strategy to maintain health during this stressful period. Although many things feel beyond our control right now, we do have the ability to be creative and to build physical activity and exercise into each of our days. We may even look back on this difficult time as the turning point when we learned new ways to build our emotional resilience and our physical health. 
Exercise experts measure activity in metabolic equivalents, or METs. One MET is defined as the energy it takes to sit quietly. For the average adult, this is about one calorie per every 2.2 pounds of body weight per hour; someone who weighs 160 pounds would burn approximately 70 calories an hour while sitting or sleeping. Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs. Vigorous-intensity activities burn more than 6 METs. One limitation to this way of measuring exercise intensity is that it does not consider the fact that some people have a higher level of fitness than others. Thus, walking at 3 to 4 miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity, regardless of who is doing the activitya young marathon runner or a 90-year-old grandmother. As you might imagine, a brisk walk would likely be an easy activity for the marathon runner, but a very hard activity for the grandmother. This table gives examples of light-, moderate-, and vigorous-intensity activity for healthy adults.
Reproduced with permission from The Nutrition Source
Swimming is one of the most popular sports in Australia. Our nation is surrounded by water and swimming is one of our great passions. As well as being fun, swimming is a great way to keep fit, stay healthy and make friends. Swimming is a healthy activity that you can continue for a lifetime. It is a low-impact activity that has many physical and mental health benefits. Swimming for recreationSwimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it's a good way to relax and feel good. Common swimming styles in recreational swimming are:
Competitive swimmingSome people who enjoy swimming want to take it to a competitive level. This can provide the health benefits of a vigorous workout as well as the fun and thrill of competition. The main strokes used in competitive swimming are:
The distances swum in competition swimming can vary from 50 metres in a pool to much further distances in open water. Health benefits of swimmingSwimming is a great workout because you need to move your whole body against the resistance of the water. Swimming is a good all-round activity because it: Getting started in swimming is easy. It is a sport for all age groups, skill and fitness levels. Before you get started, you will need to purchase a pair of swimmers and some goggles. There are public pools throughout Australia that are open to everyone. Entry to public pools is inexpensive and many aquatic centres offer swimming lessons for people of all ages, as well as training and exercise groups. This page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. |
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