Did you know that approximately 37% of Australian adults aged between 18 and 64 do not meet the Australian Physical Activity Guidelines? This statistic increases to 57% for those aged 65 years and older. So how much should we all be doing and how can we move more and sit less?

We know that regular physical activity can improve muscle and bone health, cardiorespiratory fitness, increase balance, and reduce the risk of falls as well as boost our mood and mental wellbeing. And let’s not forget about the reduction in blood glucose levels which helps with overall diabetes self-management.

Recommendations

It is recommended that all Australian adults aim to do moderate-intensity aerobic exercise for at least 30 minutes on most days of the week, as well as two to three strength-training sessions per week. In addition, we should all be aiming to reduce long periods of sitting by increasing incidental activity across the day.

If you’ve been hibernating over the winter, now could be a good time to reassess your current movement patterns and get that spring back in your step. The weather is warming up, the flowers are blooming and there’s more daylight hours to enjoy the outdoors.

Easy ways to increase your daily step count

Have a think about how you could increase your step count each day and move with purpose. For example, are there activities you currently do sitting, which could be done standing? Is it possible to take active breaks when you’re watching your favourite movie or TV series? Could you integrate more physical activity into your day? Here are some examples of how you could promote moving more and sitting less.

• Park a little further from your destination and walk – this could be implemented when shopping or catching public transport
• Take the stairs instead of the elevator or escalator – often there are opportunities to climb one flight of stairs to the next level
• Break up long periods of sitting – consider doing some theraband exercises during the ad breaks while you watch TV
• Use a smartwatch to track your steps – many smart watches will track step count and remind you when you have been sitting for long periods
• Walk and talk – if possible, stand up or take a gentle stroll outside while you are on a phone call
• Take up a new hobby – grab a friend and join a group where you can be active together. This helps with accountability!
• Socialise on the move – suggest walking dates with friends and family, or a take a walk with your coffee
• Spread out the chores – instead of doing all the chores on one day, try and spread the load across the week to encourage regular movement

Build the habit

Ideally, physical activity should not be a chore. It should be enjoyable and something you want to do, so it becomes part of your lifestyle. Remember to start small and slowly increase your activity level and frequency. Try not to get too overwhelmed with outrageous daily step goals. Incrementally, increase your daily step goal to something that is realistic and achievable for you. Preparation and planning are key, so try and map out your week in advance and determine which days you can be more active. Be creative with ways that you can move more and sit less and enlist your friends and family for additional support.

By Hayley Nicholson, Accredited Exercise Physiologist, Credentialled Diabetes Educator