NATIONAL PHYSICAL ACTIVITY GUIDELINES

NATIONAL PHYSICAL ACTIVITY GUIDELINES

Week 1

What you need to know

• What are the benefits of being physically active?

• Why do we have the National Physical Activity Guidelines?

• What are the specific guidelines for each key group?

• What is the purpose of the physical activity pyramid?

Why do we need to be Physically Active?

Benefits of Physical Activity• In groups design a poster

that identifies benefits of physical activity

• Then, design an individual card for yourself to keep (homework)

• See p.5 for information• Make sure it is colourful,

creative and includes pictures

Costs of Physical Inactivity• What do you think they are?

• Read fig 1.3, p.6

Domains of Physical Activity• Physical activity can be made up

from a range of activities– Occupational:– Household/gardening:– Active transport:– Leisure:

National Physical Activity Guidelines • Introduction

– Read the opening paragraph from Leading Edge, p.6

National Physical Activity Guidelines• The Australian Department of Health and

Ageing has produced a set of guidelines on the minimum levels of physical activity required for optimum health and body weight.

• They are not designed for high-level fitness or sports training, but are intended to provide realistic strategies for incorporating physical activity into our ______ lives.

Dimensions of NPAGF = Frequency

• How many times per ______?

I = Intensity• At what intensity is the activity undertaken?• How _____ are you working?

D = Duration• How _____ is the activity undertaken per day or per

week?

T = Type• What activity is being undertaken?

Recommendations

• NPAG has activity guidelines for a range of people:– Adults– Children and youth– Older people– Overweight and obese people

Four Main Adult Guidelines1. Put together at least ____ minutes of

moderate intensity physical activity on _____, preferably all, days

2. Think of movement as an ___________, not an inconvenience

3. Be active every day in as _____ ways as you can

4. If you can, enjoy some regular, ________ exercise for extra health and fitness

Adult NPAG• F = most (5), if not all, days of the week• I = __________• D = ___ minutes (it can be added up

across the day)• T = a ______ of activities across all

domains• Note: Incorporate vigorous intensity

exercise 3-4 times per week for 30 minutes or more– Eg:

Children (5-12) and Youth (13-18) NPAG• F = every day• I = moderate-vigorous• D = ____ minutes and up to several hours

(can be accumulated)• T = a range of activities, including weight

bearing– Eg:

• Note: Children should spend less than two hours per day using electronic media for entertainment– Eg:

Children and Youth NPAG

• Supporting guidelines– Parents, teachers, coaches and adults

should ensure activity environment is ____– Families, schools and the community have

a shared responsibility to provide many opportunities for activity

– Children who do little physical activity should start with 30 minutes and then slowly increase this over time

– Children should have the opportunity to learn fundamental motor skills

Older People NPAG (Draft)• F = most, if not all, days of the week• I = moderate• D = 30 minutes• T = a range of activities with a focus on

fitness, ________ and ________– Why?

Overweight and Obese People NPAG• F = ______ day• I = low-moderate• D = 60 minutes (can be __________)• T = a range of activities, including

aerobic type• Note: Once weight has been lost it is

recommended that 60-90 minutes of activity per day be accumulated to avoid weight regain

Activity• In a group, design a poster that clearly

outlines the NPAG for all types of people

• Then, design an individual card for yourself to keep (homework)

• See p. 8 for information• Make sure it is colourful, creative and

includes pictures

NPAG Brochures

• Read these regularly

• Know them!

Physical Activity Pyramid

Physical Activity Pyramid

• Educates people about the types of activities required to enhance fitness, health and wellbeing.

• People need to participate in all activities in all levels.

• Like the healthy eating food pyramid, the bottom of the pyramid is activities that we should participate in the most, where as the top is the least.

Physical Activity Pyramid

• Know this pyramid

• Make your own keep it on your desk