Activity improves mood, decreases pain and drops your risk of cancer – let's do it!
Dr Anna Colwell
Deputy Chief Health Officer
Department of Veterans’ Affairs
Would you take a pill if you were told that taking it regularly would cut the risk of getting cancer, improve your mental health, cut your risk of falls and fractures, decrease pain and lower your chance of dying from heart disease? As a bonus it even improves thinking, learning and judgement?
What if you were told that taken carefully and in correct doses, it has minimal side effects?
There isn’t a pill of course, but there is something that has all these benefits. It is, of course, physical activity. Harder than taking a pill but very effective at treating or preventing a whole range of different health conditions.
The current Australian guidelines for physical activity for 18-64 year olds suggest doing 3.75 to 7.5 hours of a combination of moderate and vigorous intensity activities, spread out over the week. You should have some activity on most days, include muscle strengthening exercises at least 2 days a week, build activity into your day and limit your time sitting down.
For people over 65, it is recommended to do some form of activity every day. This should be at least 30 minutes of moderate intensity activity on most, preferably all, days. Include a mix of fitness, strength, flexibility and balance activities – and limit your time sitting down.
In 2022, only 1 in 5 adults aged 18-64 in Australia met the physical activity guidelines. However, more than half completed 30 minutes of activity on 5 or more days in a week. Veterans’ self-reported activity in 2020-2021 suggests that as a group they tend to be slightly more active than the general population – perhaps remembering their training days and physical fitness requirements!
For many of us though, activity is easier to watch than to do ourselves. We need to find the time, energy and an activity we enjoy; overcome barriers such as darkness, weather, lack of fitness and pain; and figure out how to still be available for other commitments like caring duties.
The good news is that while we should all aim for the targets, doing something is better than doing nothing. Studies show that even small amounts of physical activity done often can improve fitness and cut the risk of heart disease and cancer. This might look like standing up and moving every hour. Or like adding several short bursts of 1 to 2 minutes of vigorous activity to your daily routine, known as 'exercise snacks' (or in my house as 'we’re running late!').
Talking with a health professional can help you figure out what suits you. Some people like activity best in a group and need to be connected to a community group. Some can’t leave the house and need some ideas for home or chair workouts. Some people find that an activity tracker or step counter can help them to stay motivated and track their success in increasing movement.
I am a big fan of adding activity into things that you are going to do anyway. Catching up with a friend? Go for a walk together. Taking the kids to sport? Do some laps of the field while you are there. Phoning your family? Walk around the house or yard while on the phone. Got an injured leg? Lift some cans/hand weights while watching the TV.
Dance along to the music in your car or while cooking. Use a mini exercise bike under your desk or near the couch. Do heel raises when waiting in line or while brushing your teeth. The list is endless.
If you haven’t exercised for a while or are having trouble getting started due to an illness or injury, DVA funds eligible people for health services that can help them get moving safely. DVA will fund allied health services that support physical activity to help your health condition if you have a Veteran Gold Card, a White Card with a relevant accepted condition, or under Non-liability Health Care where physical activity has been identified by your GP as part of your treatment plan to improve mental health.
A GP can check there are no concerns due to your medical conditions and medications. They can help you problem solve and can refer you for exercise physiology or physiotherapy services.
An exercise physiologist works with you to create a special exercise plan that takes into account your current physical limitations (e.g. from heart disease, recent surgery, injury or lack of fitness). They will then support you to follow that plan and develop habits to support ongoing physical activity.
A physiotherapist works to improve your physical mobility and movement. They can help you reduce pain, build muscle strength and improve flexibility. They can diagnose conditions and provide a treatment plan. Many physios and exercise physiologists also offer group programs for people with specific physical issues such as knee or back pain. This can be a good place to get physically stronger and connect socially with others.
Happy moving!