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Why daily exercise is a must!

What is the WHO?

The World Health Organisation (WHO) is a global team of medical experts from the United Nations dedicated to improving the health and well-being of people all over the world.


How Much Exercise Do We Need?

The WHO recommends the following for adults:

  • 150–300 minutes of moderate aerobic activity or 75–150 minutes of vigorous activity per week, spread across at least three days.

  • Plus, at least two strength-based sessions per week targeting all major muscle groups at a moderate or higher intensity.

  • Alternatively, three days a week of varied, multicomponent physical activity (think balance, strength, and mobility) at moderate or higher intensity.


Why Is That Much Exercise Needed?

Because your body—and your mind—will thank you for it!

Regular physical activity:


  • Supports heart, lung, and muscle function

  • Boosts your mood by releasing feel-good chemicals

  • Keeps you moving well as you age

  • Helps prevent type 2 diabetes

  • Reduces sedentary habits

  • Lowers the risk of falls later in life


How Can I Start?

Your starting point depends on your current fitness level. Some people can jump right in, while others need to ease into a routine to avoid injury.


Here are a few tips to get going:

  • Monitor your heart rate to ensure you're working at the right intensity. Aim for about 70% of your max heart rate for moderate exercise, or 80–90% for vigorous workouts. (Max Heart Rate= 220 minus your age).

  • Strength training looks different for everyone. Some may find bodyweight exercises challenging, while others might benefit from added resistance. As a guide, aim for an effort level of 6–8 out of 10 (RPE scale- Rate of Perceived Exertion) when you're starting out.


Need help?

Our physiotherapy team is here to guide your return to exercise - especially if you're working around injuries. Our team can create tailored exercise program/s to ensure you are getting the most from your exercise and most importantly, safely! We also offer Pilates classes and supervised gym sessions at both our clinics.


Contact our friendly reception team or book online through the button above!

 
 
 

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