Exercise for Weight Loss
Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, and Balmain frequently help clients who are looking to make major lifestyle changes and improve their health.
As Exercise Physiologists, we prescribe exercise to help you start exercising, achieve meaningful goals, make significant change and to improve your body composition and overall health.
What are the Physical Activity Guidelines
The Australian Department of Health Physical Activity and Sedentary Behaviour Guidelines are:
Physical Activity Guidelines
Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
Be active on most, preferably all, days every week.
Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
Do muscle strengthening activities on at least 2 days each week.
Sedentary Behaviour Guidelines
Minimise the amount of time spent in prolonged sitting.
Break up long periods of sitting as often as possible.
What does this mean?
Essentially, it is recommended that all Australians do at least 150 mins of cardio exercise/ week and resistance exercises 2x/week to maintain good health.
Exercise for weight loss – What do you need to consider?
- If you are a beginner – start slow, 10-15 mins bouts of exercise and build from there.
- Combined Cardio and Resistance Training has been shown to be most beneficial for long-term weight management.
- Aim to improve your cardiorespiratory fitness and muscular strength – this way you will be able to do more exercise and build towards achieving the guidelines.
- Minimise your sedentary behaviours (sitting-time) and accumulate more incidental exercise such as taking the stairs, parking further away, mowing the lawn and cleaning.
Why you need an Exercise Physiologist on your side:
- Individualised exercise prescription and programming
- Specific advice and management for your health conditions, injuries, pain and niggles.
- Accountability – weekly appointments that keep you committed and motivated.
- Help with goal setting and motivation – Identify and Prioritise Health Goals
- Assistance with technique
- Education and help with behaviour change.
- Support – someone to check in
Written By Ashleigh Mead
