How much exercise you need to be healthy

THERE are five exercise tips which could shake up the way Australians have been working out, a Sydney doctor says. How much physical activity a person needs per week might also shock you.

ONE in 10 deaths worldwide are attributable to physical inactivity. We are simply not moving and it is a large part of the reason for the skyrocketing waistlines we see today.

Very few of us are even meeting the measly two and a half hours (30 minutes of moderate intensity activity for five days of the week) recommended to keep healthy.

So next time you start out on your exercise routine don’t get disheartened when you don’t see the weight decrease on the scales.

There are reasons why you are not seeing the weight shift, get frustrated, give up, and then go back to old habits.

Here are five exercise tips to lose weight

1. Start tracking your steps

This can be done on a smart phone or any activity tracking device such as a pedometer. Work out your daily average and gradually increase your steps each week, working towards a minimum of 10,000 steps per day. Pedometers tend to over-estimate by 10 per cent (depending on the quality of the product) so factor that into your daily average.

Take the stairs instead of the lift, park the car further away when visiting the shops, walk for five to 10 minutes on three different breaks throughout your work day. And don’t let anyone tell those short strolls aren’t helping because they certainly are. As well as the health benefits, your productivity in the office will be all the better for those frequent breaks as research has proven that the most effective workers are those that work for blocks of no greater than 50 minutes at a time. So next time your boss complains that you aren’t at the desk, show them the science.

Your productivity in the office will be all the better for those frequent breaks

2. Listen to music

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Research has shown that listening to music may improve your enjoyment and intensity while working out, which means you are more likely to stick to your daily exercise routine.

Music prevents distraction while exercising, increases your enjoyment, improves your mood, and an increased tempo or beat of the music will even make you work harder while exercising.

Music prevents distraction while exercising

3. Mix it up

Next time you go on your daily walk or run, go on a different route, and don’t do the same type of activity every day. Your body gets use to the stress you impose on it and you need to shock the system with a variety of different exercises and intensities to help you achieve your weight loss goals.

The same applies for weight loss as it does for an athlete trying to improve their performance. If you do the same thing, day in, day out, you will plateau and won’t see results.

If you do the same thing, day in, day out, you will plateau and won’t see results.

4. Incorporate different intensities

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Use high-intensity exercise on the days when you are time poor. This is a sure way to get your sweat on and can be done in the convenience of your local park. Try a body circuit routine, moving from one exercise to the next, for a total of 15-20 minutes.

Incorporate push ups, walking lunges, prone holds, side planks, step ups, star jumps, and short bursts of running, or any other exercises you can incorporate without the reliance on anything except a change of clothes.

Incorporate push ups, walking lunges, prone holds, side planks, step ups, star jumps, and short bursts of running.

5. Focus on enjoyment

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Part take in activities you enjoy. Use physical activity as a time of opportunity rather than a chore. There is no better way to enjoy the outdoors while also exploring a place you have never been. So next time you have some spare time go somewhere you haven’t been and try an activity you have never done.

Next time you have some spare time go somewhere you haven’t been

Dr Nick Fuller is the author of Interval Weight Loss, which is a scientifically proven way of redefining the weight your body wants to be, to ensure you lose it and keep it off. For more information go to Interval Weight Loss.

Obesity expert Dr Nick Fuller. Picture: John Appleyard

Interval Weight Loss by Dr Nick Fuller