{"id":845,"date":"2015-11-27T12:45:00","date_gmt":"2015-11-27T01:45:00","guid":{"rendered":"https:\/\/www.athero.org.au\/fh\/physical-activity\/"},"modified":"2016-04-11T13:08:18","modified_gmt":"2016-04-11T03:08:18","slug":"physical-activity","status":"publish","type":"page","link":"https:\/\/www.athero.org.au\/fh\/patients\/treatment-lifestyle\/physical-activity\/","title":{"rendered":"Physical activity"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"alignright size-full wp-image-1379\" src=\"https:\/\/www.athero.org.au\/fh\/wp-content\/uploads\/physical-activity.jpg\" alt=\"Woman walking trail\" width=\"150\" height=\"100\" \/>Regular physical activity, especially moderate to vigorous intensity reduces your risk of cardiovascular disease by improving many cardiovascular<span class=\"Apple-converted-space\">\u00a0<\/span><a href=\"https:\/\/www.athero.org.au\/fh\/patients\/cholesterol-and-cardiovascular-disease\/#risk_factors\">risk factors<\/a>:<\/p>\n<ul>\n<li>decreases your blood pressure<\/li>\n<li>decreases LDL cholesterol (\u2018bad\u2019 cholesterol)<\/li>\n<li>decreases triglycerides<\/li>\n<li>increases HDL cholesterol (\u2018good\u2019 cholesterol)<\/li>\n<li>decreases your weight<\/li>\n<li>increases insulin sensitivity (decreases your chance of getting diabetes)<\/li>\n<li>decreases stress and depression (by releasing \u2018feel good\u2019 hormones called endorphins, improves sleep)<\/li>\n<\/ul>\n<p>as well as exercise makes your heart stronger:<\/p>\n<ul>\n<li>can speed recovery from a heart attack<\/li>\n<li>or reduce the risk of a heart attack recurring<\/li>\n<\/ul>\n<h3>Australia\u2019s Physical Activity and Sedentary Behaviour Guidelines\u00a0for Adults (18-64 years)<\/h3>\n<h4>Physical activity<\/h4>\n<ul>\n<li>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.<\/li>\n<li>Be active on most, preferably all, days every week.<\/li>\n<li>Accumulate 150 to 300 minutes (2 \u00bd to 5 hours) of moderate intensity physical activity<br \/> <b>or<\/b><span class=\"Apple-converted-space\">\u00a0<\/span>75 to 150 minutes (1 \u00bc to 2 \u00bd hours) of vigorous intensity physical activity,<br \/> <b>or<\/b><span class=\"Apple-converted-space\">\u00a0<\/span>an equivalent combination of both moderate and vigorous activities, each week.<\/li>\n<li>Do muscle strengthening activities on at least 2 days each week.<\/li>\n<\/ul>\n<h4>Sedentary behaviour<\/h4>\n<ul type=\"disc\">\n<li>Minimise the amount of time spent in prolonged sitting.<\/li>\n<li>Break up long periods of sitting as often as possible.<\/li>\n<\/ul>\n<p><b>\u00a0\u00a9 Commonwealth of Australia 2014<\/b><\/p>\n<p><a href=\"http:\/\/www.health.gov.au\/internet\/main\/publishing.nsf\/content\/health-pubhlth-strateg-phys-act-guidelines\" target=\"_blank\">Physical activity guidelines for children and older Australians<\/a><\/p>\n<p><b>Definitions:<\/b><\/p>\n<p><b>Moderate intensity<\/b><span class=\"Apple-converted-space\">\u00a0<\/span>physical activity requires some effort, but still allows you to speak easily while undertaking the activity. Examples include active play, brisk walking, recreational swimming, dancing, social tennis, or riding a bike or scooter.<br \/> <b>Vigorous intensity<\/b><span class=\"Apple-converted-space\">\u00a0<\/span>physical activity requires more effort and makes you breathe harder and faster (\u2018huff and puff\u2019). Examples include running, fast cycling, many organised sports or tasks that involve lifting, carrying or digging.<br \/> <b>Strength training<\/b><span class=\"Apple-converted-space\">\u00a0<\/span>activities, where the emphasis is on building muscle strength. Examples include resistance exercise, lifting weights and stair climbing.<\/p>\n<p>Remember: Always warm up at the start of a session, and take time at the end to cool down (decrease intensity), followed by some simple stretches.<\/p>\n<p><span style=\"color: #ff0000;\">Anyone with cardiovascular disease or risk factors for developing cardiovascular disease should seek medical advice before engaging in a physical activity program.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Regular physical activity, especially moderate to vigorous intensity reduces your risk of cardiovascular disease by improving many cardiovascular\u00a0risk factors: decreases your blood pressure decreases LDL cholesterol (\u2018bad\u2019 cholesterol) decreases triglycerides increases HDL cholesterol (\u2018good\u2019 cholesterol) decreases your weight increases insulin sensitivity (decreases your chance of getting diabetes) decreases stress and depression (by releasing \u2018feel good\u2019 &hellip; <a href=\"https:\/\/www.athero.org.au\/fh\/patients\/treatment-lifestyle\/physical-activity\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Physical activity<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":840,"menu_order":170,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_links_to":"","_links_to_target":""},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.7.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Physical activity - FH Australasia Network<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.athero.org.au\/fh\/patients\/treatment-lifestyle\/physical-activity\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Physical activity - FH Australasia Network\" \/>\n<meta property=\"og:description\" content=\"Regular physical activity, especially moderate to vigorous intensity reduces your risk of cardiovascular disease by improving many cardiovascular\u00a0risk factors: decreases your blood pressure decreases LDL cholesterol (\u2018bad\u2019 cholesterol) decreases triglycerides increases HDL cholesterol (\u2018good\u2019 cholesterol) decreases your weight increases insulin sensitivity (decreases your chance of getting diabetes) decreases stress and depression (by releasing \u2018feel good\u2019 &hellip; 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