Have you found your 30 today?

The Australian Department of Health is concerned that we are resting on our laurels of being a country that glows with health and vitality, and wants us all to ‘move it’ for 30 minutes a day. All of us!

The department says adults aged 18-68 should get between 2.5 and 5 hours of moderate activity (or between 1.25 and 2.5 hours of vigorous activity) every week and youngsters should get at least 60 minutes of moderate to vigorous activity each day.

So with summer is upon us and warmer days, what better time than the present to get out and get your daily ‘30’?

But why?

The call comes amid concerns that Australians’ engagement in physical activity has waned and sport participation has become increasingly passive. We are watching more sport than we are participating in and our children’s screen time is increasing.

But finding your 30 minutes of physical activity a day can lead to a happier and healthier lifestyle for you and your family. Here’s how:

Brain health: Exercise can increase brain size and improve memory, reducing the risk of dementia.

Mental health: Regular physical activity reduces the risk of depression and has a range of benefits for mental health.

Social benefits: Organised physical activity creates opportunities for meeting new people and socialising.

Heart and lung health: Physical activity strengthens your heart and improves lung function – reducing your risk of coronary heart disease and heart attack.

Bone health: Physical activity increases bone mineral density – important for bone strength, reducing fractures and osteoporosis.

Environmental benefits: Physical activity, as a form of active transport, reduces our carbon footprint.

So how do you ‘find 30’ in your busy day? Try one of these: At work:

  • Get off one bus/train/tram stop before yours and walk
  • Park your car further away from work and walk
  • Consider cycling to work
  • Walk more briskly on your commute or between meetings
  • Or try a ‘walking meeting’
  • Make sure you take a break from your screen over lunch
  • Take the stairs, not the elevator
  • At home:
  • Go for a run around your local area
  • Catch up with friends and go for a walk
  • Go for a bike ride
  • Put on your favourite music and dance
  • Take the kids to the park
  • Take the plunge at your local swimming pool
  • With just a little change to your daily routine, you and your family can gain a world of benefits.

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