National Physical Activity Guidelines

“National Physical Activity Guidelines & Methods of Assessing Physical Activity”

Health

Is the metabolic wellbeing as reflected in low risk levels of blood fats, blood pressure as well as general and mental well being

Physical Activity (PA)

Movement of large muscles to increase energy expenditure, includes active play, sport, exercise.               

National Physical Activity Guidelines

The guidelines refer to the minimum levels of physical activity required for good health. They are not intended for high level fitness or sports training.

Try to carry out all guidelines and for best results combine an active lifestyle with healthy eating.

National Physical Activity Guidelines - Adults

Think of movement as an opportunity, not an inconvenience.

Be active every day in as many ways as you can.

Put together at least 30 minutes of moderate - intensity physical activity on most, preferably all, days.

If you can, also enjoy some regular, vigorous exercise for extra health and fitness.

National Physical Activity Guidelines - 5 to 12 year olds

Children need at least 60 minutes of moderate to vigorous - intensity physical activity everyday.

Children should not spend more than 2 hours a day using electronic media for entertainment.

National Physical Activity Guidelines - 12 to 18 year olds

Adolescents need at least 60 minutes of moderate to vigorous - intensity physical activity everyday.

Adolescents should not spend more than 2 hours a day using electronic media for entertainment.

For extra health benefits adolescents should do 20 minutes or more vigorous activity 3 to 4 times a week.

National Physical Activity Guidelines - Websites

http://www.ausport.gov.au/fulltext/1999/feddep/physguide.pdf(Guidelines for Australians) http://www.health.gov.au/internet/wcms/publishing.nsf/Content/phd-

physical-activity-kids-pdf-cnt.htm/$FILE/kids_phys.pdf(Guidelines for Kids) http://www.health.gov.au/internet/wcms/publishing.nsf/Content/phd-

physical-activity-youth-pdf-cnt.htm/$FILE/youth_phys.pdf(Guidelines for Adolescents) http://www.health.gov.au/internet/wcms/publishing.nsf/Content/phd-

physical-activity-adults-pdf-cnt.htm/$File/adults_phys.pdf(Guidelines for Adults)

PA in Australia

Identified it as a significant public-health issue and wanted to increase cardio vascular (C/V) fitness rather than health

METS

METS are a way of measuring how vigorous an activity is (or is not).

One MET represents energy expenditure of 3.5 ml/kg/min in terms of O2 consumption.

More vigorous PA requires more O2 consumption, therefore is listed as a higher MET.

MET equivalent values

PA Type Defn METS Ex Example

Rest 1

Mod Intensity Slight incease in breathing, HR, sweating.

3.5 walking

Vigorous Int Exceeding brisk walking like jogging. 6 Jogging,

Swimming

Domains of PA

Occupational PA

Household or Gardening

Active Transport

Leisure Time

Commonwealth Department of Health and Aged Cared (CDHAC)

Any form of movement as an opportunity to improve health.

Walk / cycle instead of drive Moderate intensity exercise Combination of short distances ( 10 – 15) mins that

add up to 30 mins. 5 days per week. Vigorous activity that makes you sweat. 3 x per week

for 30 mins or more

http://www.health.gov.au/

Youth (CHHAC) recommendations

Regular exercise associated with improved c/v fitness, HDL cholesterol, bone health and reduced likelihood of obesity.– Youth ( 13 – 18 )– Frequency ( active everyday )– Intensity ( moderate to vigorous intensity exercise)– Duration ( 60 mins plus per day )– Type ( range of different activities but are weight

bearing

The Physical Activity Pyramid

Similar to the Healthy Food Pyramid, the Physical Activity Pyramid shows how people need to participate in activities from all levels of the pyramid each week.

See Fig 1.3 in text pg 7.

Monitoring of PA levels Australia

Compares activity patterns. Monitoring by public health bodies. Identify influences on PA. Effectiveness of community wide programs. Systematically observe patterns and trends. Participation rates in organised sports.

Top Ten PA in Victoria.

Top Ten PA in Victoria Walking 1181000 Aerobics / Fitness 603100 Swimming 521000 Cycling 370200 Golf 356800 Tennis 339900 Running 289200 Basketball 190400 Netball 181200 Bush Walking 173200 Top ten activities (SCORS) 2002

Why are these the top 10 activities?

Can be performed anywhere Access Meets age range Family activities Cost Others????

Differences b/w Males : Females

Group Discussion to list reasons:

PA for Year 8 and 10s

Boys participate more than girls. Participation increases from Year 8 to 10 in

vigorous activities. 81% year 8 and 86 % of year 10 sufficiently

active. A lower proportion of boys and girls were

active during winter compared to summer.– met intensities.pdf

CLASS Study

Type, frequency, intensity & duration assessed via multitude of methods.

Assessed over a period of time that results in improved validity & reliability of results

vichealth newsletter

Methods used to monitor physical activity

Self report Heart rate monitors Pedometers Accelerometer Direct Observation Doubly labelled water

See table 1.7 in text.

Subjective vs Objective measures of PA

SUBJECTIVE Self report measures

Eg: diaries, self administered recalls, interview-administered recalls, proxy reports.

OBJECTIVE Direct Observation Heart rate monitors Pedometers Accelerometers Doubly labelled water SOPLAY SOFIT BEACHES

Population Groups

Age – Adult, adolescent, children & older adults or retirees.

Gender Socio-economic status Race Geographic Location

Barriers to participation in PA

Lack of time Lack of self-motivation Low self-efficacy Injury Lack of self-

management skills Lack of encouragement

& support Poor coaching Environment