tag:theconversation.com,2011:/africa/topics/physical-activity-guidelines-14529/articlesPhysical activity guidelines – The Conversation2022-08-02T20:13:09Ztag:theconversation.com,2011:article/1857602022-08-02T20:13:09Z2022-08-02T20:13:09ZSchool playgrounds are getting squeezed: here are 8 ways to keep students active in small spaces<p>As enrolments climb and urban spaces become more crowded, <a href="https://transition.meltwater.com/paywall/redirect/qohMhbDL1lEgxfssoyrT2RrD9GA?cid=3c63dbec-a2b6-4b67-b9c6-6bee4b793d56&productType=search">some Australian schools</a> have been left with less play space per student than a prison cell.</p>
<p>Standard prison cell <a href="https://www.oics.wa.gov.au/wp-content/uploads/2016/12/Prison-Capacity-Review-Final.pdf">guidelines</a> recommend at least 7.5 square metres per prisoner. One Sydney school <a href="https://transition.meltwater.com/paywall/redirect/qohMhbDL1lEgxfssoyrT2RrD9GA?cid=3c63dbec-a2b6-4b67-b9c6-6bee4b793d56&productType=search">reportedly</a> has just 1.14 square metres of play space per student.</p>
<p>As experts in health and physical education, we are deeply concerned by <a href="https://www.smh.com.au/national/nsw/sydney-schools-running-out-of-play-space-20191120-p53ci4.html">reports</a> students are running out of play space. </p>
<p>Why is this a problem? And what options do parents and teachers have to keep young people happy and healthy? </p>
<h2>Space at a premium</h2>
<p>Australian student numbers are predicated <a href="https://grattan.edu.au/news/should-you-worry-about-a-schools-shortage-it-really-depends-on-where-you-live/">to increase</a> by 17% over the decade to 2026, creating a need for <a href="https://theconversation.com/should-you-worry-about-a-schools-shortage-it-really-depends-on-where-you-live-53296">hundreds of new, mostly metropolitan schools</a> and <a href="https://www.tandfonline.com/doi/abs/10.1080/21594937.2013.807568">new classrooms</a> in areas previously set aside for play. </p>
<p>With only small blocks available for some inner-city school sites, <a href="https://architectureau.com/articles/victorias-first-vertical-school-rings-in-the-academic-year/">“vertical” schools</a> have been <a href="https://www.brisbanetimes.com.au/national/queensland/high-rise-high-vertical-high-school-set-for-fortitude-valley-20170918-p4yvza.htm">established</a> in most Australian states. More vertical schools are planned, even at the <a href="https://statements.qld.gov.au/statements/94089">primary level</a>.</p>
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<figcaption><span class="caption">A tour through a new Western Sydney vertical school.</span></figcaption>
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<p>Vertical schools can provide some <a href="https://www.brisbanetimes.com.au/national/queensland/heres-how-melbourne-embraced-having-a-highrise-school-20170203-gu5b1u.html">space</a> for climbing, indoor running and ball sports, as well as outdoor areas such as rooftops.</p>
<p>But a <a href="https://www.smh.com.au/national/nsw/up-and-not-out-sydney-to-get-more-vertical-schools-in-highly-populated-areas-20210430-p57nqs.html">lack of space</a> and a <a href="https://architectureau.com/articles/are-vertical-schools-a-failed-experiment">reliance on lifts</a> rather than stairs does not help keep kids active or provide much opportunity to engage with <a href="https://www.sciencedirect.com/science/article/pii/S1877042815000580">nature</a>. </p>
<p>Australian kids have <a href="https://www.activehealthykids.org/australia">alarmingly low</a> physical activity levels. Making sure students get the <a href="https://doi.org/10.1016/S2352-4642(19)30323-2">activity they need</a> is vital for them to grow up fit and healthy. </p>
<h2>How much space do kids need?</h2>
<p>Australian guidelines on free play space – school areas other than buildings, footpaths and car parks – suggest a minimum of <a href="https://www.audit.nsw.gov.au/our-work/reports/planning-for-school-infrastructure">ten square metres</a> per student. </p>
<p>However, Australian researchers have <a href="https://bmjopen.bmj.com/content/10/6/e034586.abstract">recommended</a> school spaces should ideally be increased to 25 square metres per student, combined with access to portable play equipment such as balls, bats and blocks. </p>
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Read more:
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<p>Even more space can have extra benefits. <a href="https://hrcak.srce.hr/clanak/139184">Two studies</a> in Europe showed when more than 15 square metres per student was available, primary school children were much more physically active than those with less than eight square metres.</p>
<p>A study in the United Kingdom <a href="https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-7-74">found</a> that as play spaces per child increased, so did more vigorous physical activity. Smaller play spaces can <a href="https://pubmed.ncbi.nlm.nih.gov/22898126/">result</a> in crowded play, clashes and reduced movement.</p>
<h2>8 ways to keep kids active in small spaces</h2>
<p>Children need space to discover, take calculated movement risks and extend themselves physically. Here are eight ideas to keep young people active in confined spaces. </p>
<p>These can be adapted to the home, classrooms, gymnasiums and outdoor areas, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6429867/">whatever the weather</a>. </p>
<p><strong>1. Move to a theme</strong></p>
<p>Give kids a <a href="https://www.tandfonline.com/doi/abs/10.1080/07303084.2020.1866718">body movement theme</a>, such as “stand as tall or as wide was possible”. </p>
<p>Students then move in a variety of ways to match the theme – widening or narrowing their body, twisting, turning, bending, stretching, balancing, rolling and transferring body weight. </p>
<p><strong>2. Use activity ‘zones’</strong></p>
<p>Use <a href="https://www.sciencedirect.com/science/article/pii/S2095254615000320">task cards</a> to create zones and stations in small spaces where small groups of students can do different activities such as push-ups or <a href="https://youtu.be/P95seC9g1Ww">skipping</a>. Cards can illustrate ways to undertake the activities at different levels – from easy to medium and difficult.</p>
<p>Sport Australia’s <a href="https://www.sportaus.gov.au/p4l">Playing for Life</a> cards allow teachers and parents to match activities to children’s ages. </p>
<p><strong>3. Move to music</strong></p>
<p>Dance offers a wide <a href="https://www.youtube.com/channel/UC5-3tkqR92QINQyCrVocb1Q">variety of activities</a> and sequences of movements that can be done in a small space. </p>
<p>Along with making up their own dances, students can perform movements that suggest <a href="https://www.outsetmedia.com/charadessignals">words for others to guess</a>. Another option is regular one-minute <a href="https://onlinelibrary.wiley.com/doi/10.1111/obr.12285">bursts of movement</a> with music throughout the day. </p>
<p><strong>4. Set up obstacle courses</strong></p>
<p>Get students to make up <a href="https://playtivities.com/obstacle-courses-for-kids/">obstacle courses</a>. Not only is this an exercise in problem-solving, it can also increase their <a href="https://www.tandfonline.com/doi/pdf/10.1080/02701367.2009.10599620?casa_token=ydZ1eRLVPDMAAAAA:n9m4_Sjc78ST3P-ZdxouXgOUwkwG9q03Sgpbd-a2NVO8Utd8UM-Gv9OsO9P6tQkiOFSnw7GBKcHkEJ8">motivation</a> around physical education. </p>
<p><strong>5. Use nearby parks and facilities</strong></p>
<p>Many young people <a href="https://link.springer.com/article/10.1186/s12966-015-0178-4">do not use</a> their closest park. But public spaces can be a valuable resource for physical education and <a href="https://www.cdc.gov/healthyschools/physicalactivity/family-community.htm">engagement with the community</a>. </p>
<p><strong>6. Play co-operative games</strong></p>
<p>Develop <a href="https://www.youtube.com/watch?v=aRB1mbHtSm8&t=1s">co-operative movement challenges</a>. These ask groups to work together in a small space, developing not just gross motor skills, but team work and problem-solving. An example is throwing a scarf in the air that both partners need to catch, gradually increasing the distance apart. </p>
<p><strong>7. Adapt the space</strong></p>
<p>Use colours, lines and patterns within spaces as guides for students to follow, aim towards and <a href="https://www.tandfonline.com/doi/abs/10.1080/14927713.2022.2085156">jump on</a> during movement activities. </p>
<p>It’s also a useful way to break up the space into zones for different activities, and even <a href="https://www.playsport.net/skill/target-games">target games</a> such as bowling and beanbag bocce. </p>
<p><strong>8. Look beyond PE</strong></p>
<p>Beyond physical education <a href="https://repository.uel.ac.uk/download/08f45acfb0e4e1f488f180ccfcd57d58cc6aa77a81958e65873d72cc5e031728/690039/A%20practitioner%C2%B9s%20guide%20for%20outstanding%20cross%20curricular%20PE%20teaching.pdf">school subjects</a> there are other opportunities to be active. This even includes traditional subjects like <a href="https://link.springer.com/article/10.1186/s12889-019-6635-2">maths and English</a>, which can be adapted to use movement-based activities.</p>
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Read more:
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<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>As enrolments climb and urban spaces become more crowded, some schools have been left with less play space per student than a prison cell.Brendon Hyndman, Associate Dean (Research) & Associate Professor of Education (Personal Development, Health & Physical Education), Charles Sturt UniversityJessica Amy Sears, Lecturer, Charles Sturt UniversityVaughan Cruickshank, Program Director – Health and Physical Education, Maths/Science, Faculty of Education, University of TasmaniaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1770202022-02-16T17:43:43Z2022-02-16T17:43:43ZHow much exercise should disabled young people get? New recommendations offer advice<figure><img src="https://images.theconversation.com/files/446756/original/file-20220216-25-wb448e.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5472%2C3637&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Children and young people with disabilities should aim for between 120 and 180 minutes of aerobic activity a week.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/teenage-boy-wheelchair-playing-basketball-friends-1345413125">Daisy Daisy/ Shutterstock</a></span></figcaption></figure><p>Being active is good for both physical and mental health. This is why <a href="https://www.nhs.uk/live-well/exercise/">evidence-based recommendations</a> have long existed to advise people on how much exercise, and what type of exercise, they should aim to get each week in order to see these benefits. </p>
<p>But for years, these recommendations largely ignored the needs of people with disabilities. Though physical activity guidelines were devised for <a href="https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/829889/4-physical-activity-for-disabled-adults.pdf">adults with disabilities in 2019</a>, children and young people were still left unsure of how much physical activity they needed.</p>
<p>This uncertainty and need for evidence-based guidelines is why our team has now published the UK’s first <a href="https://www.gov.uk/government/publications/physical-activity-in-disabled-children-and-disabled-young-people-evidence-review">physical activity guidelines for disabled young people</a> aged two to 17. The recommendations we made are based on scientific research and input from disabled young people. </p>
<p>Creating helpful recommendations for so many different disabilities and age ranges presented a challenge to our team. This is why we looked at data from 176 different studies which investigated a broad range of physical activities (such as cycling, gymnastics, dancing or wheelchair sports) and the impact they had on the physical and mental health of young people with a range of disabilities. This included physical disabilities, intellectual and learning disabilities and sensory impairments. This allowed us to pool the best available evidence for physical activity across these groups.</p>
<p>Based on our findings, we recommend that disabled young people should aim to do 120 to 180 minutes of mostly aerobic physical activity per week, whatever their age and disability – such as cycling, dance or even trampolining – at a moderate to vigorous intensity. But as the evidence showed us, this doesn’t need to be done all in one go. And though the evidence showed us that 20 minutes a day was enough to give disabled young people health benefits, that doesn’t mean they can’t do more if they would like to and are able to.</p>
<p>For example, it could be split into 20 minutes per day over the week, or 40 minutes only three times a week. Not only is aerobic exercise important for improving cardiovascular health, the research we looked at showed it could also help improve balance, help young people feel calmer and less stressed and may even improve confidence.</p>
<p>This recommendation is less than the 60 minutes of moderate or vigorous intensity physical activity each day recommended for non-disabled young people. The reason disabled young people may need less activity is because certain disabilities may mean they work harder when active due to differences in their muscle mass or the way they move.</p>
<p>The evidence we reviewed also showed it was important for this group to do challenging strength- and balanced-focused activities around three times per week. This could include activities like gymnastics, dancing, yoga or even playing sports. Research showed that these types of exercises could help with motor skills, build strength and endurance.</p>
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<img alt="An infographic showing the most important physical activity recommendations for children and young people." src="https://images.theconversation.com/files/446293/original/file-20220214-13-1lowhun.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/446293/original/file-20220214-13-1lowhun.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=849&fit=crop&dpr=1 600w, https://images.theconversation.com/files/446293/original/file-20220214-13-1lowhun.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=849&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/446293/original/file-20220214-13-1lowhun.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=849&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/446293/original/file-20220214-13-1lowhun.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1066&fit=crop&dpr=1 754w, https://images.theconversation.com/files/446293/original/file-20220214-13-1lowhun.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1066&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/446293/original/file-20220214-13-1lowhun.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1066&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">The most important takeaways from the report.</span>
<span class="attribution"><a class="source" href="https://www.gov.uk/government/publications/physical-activity-guidelines-disabled-children-and-disabled-young-people">Charlie Foster/ Brett Smith</a>, <span class="license">Author provided</span></span>
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<p>In addition, no evidence was found to show that physical activity is unsafe for disabled young people when it’s performed at a level appropriate for their age and physical and mental function. We also showed that any physical activity is better than nothing – so even small amounts could still bring health benefits. </p>
<p>We then shared our research with 250 disabled young people and asked their thoughts on the recommendations we made. Many told us that they’d prefer health messaging surrounding physical activity for their age group to focus more on stressing that physical activity is fun, a way to make friends and feel good. </p>
<p>They told us that being active meant doing bite-sized chunks throughout the day, and they still got the benefits. They also wanted to be asked if being active was right for them today and allowed to take a day off if they felt tired. </p>
<p>Physical activity is vital for the health of young people. It’s important for fitness, strength, mental health, functional skills or can even be a way for young people to socialise. </p>
<p>But achieving these physical activity targets doesn’t have to mean spending more time in the gym or doing structured workouts. Simple things like playing outside with friends, walking or wheeling to school and even tossing a ball back and forth at home are all easy ways to get chunks of physical activity into the day.</p><img src="https://counter.theconversation.com/content/177020/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Professor Charlie Foster OBE receives funding from UK Research Organisations and UK Government for physical activity research</span></em></p><p class="fine-print"><em><span>Brett Smith receives funding from UK Research Organisations and UK Government for physical activity research</span></em></p>We helped develop the UK’s first physical activity guidelines for disabled children and young people.Charlie Foster, Professor in Physical Activity & Public Health, Chair of UK CMOs Expert Group for Physical Activity, University of BristolBrett Smith, Professor of Disability and Physical Activity, Durham UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1709212021-11-15T16:49:33Z2021-11-15T16:49:33ZWorkplaces can help promote exercise, but job conditions remain a major hurdle<figure><img src="https://images.theconversation.com/files/431725/original/file-20211112-15587-uttb3l.jpg?ixlib=rb-1.1.0&rect=172%2C43%2C4794%2C3768&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Many workplace fitness facilities — like standing desks, on-site gyms and showers, and easy access to walking paths — are mostly available to white-collar, higher-income workers who already face fewer barriers to exercise outside of work.</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><p>We know regular exercise is really good for health, but even with the best of intentions, <a href="https://www.doi.org/10.25318/82-003-x202000900002-eng">many workers do not exercise as much as they should</a>. To get more workers in all types of workplaces to be active, public health messaging must move away from making it only an individual’s responsibility to be more active. It should instead recognize the important role employers can play in creating the conditions for workers to focus on exercise.</p>
<p>There’s much to be said for this approach. From a public health perspective, focusing on workplaces can seem like low-hanging fruit, since they are settings where people already go every day. Consider the resources that would otherwise be required to build activity-friendly environments, let alone address <a href="https://doi.org/10.1093/heapro/dav022">the root social causes of physical inactivity</a>. However, the reality is more complicated. </p>
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<img alt="Stairs with each step labelled with the number of calories burned" src="https://images.theconversation.com/files/431440/original/file-20211111-13-11upi69.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/431440/original/file-20211111-13-11upi69.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=800&fit=crop&dpr=1 600w, https://images.theconversation.com/files/431440/original/file-20211111-13-11upi69.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=800&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/431440/original/file-20211111-13-11upi69.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=800&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/431440/original/file-20211111-13-11upi69.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1005&fit=crop&dpr=1 754w, https://images.theconversation.com/files/431440/original/file-20211111-13-11upi69.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1005&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/431440/original/file-20211111-13-11upi69.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1005&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">On-site gyms and access to walking paths or stairs support workplace fitness.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
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<p>The World Health Organization’s <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">physical activity guidelines</a> recommend adults strive for at least 150-300 minutes of moderate-intensity aerobic physical activity, or 75-150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination every week. To meet these recommendations, for 80 per cent of working-age Canadians <a href="https://doi.org/10.25318/1410032701-eng">in full-time jobs</a>, it means finding time to exercise before, after or at work.</p>
<p>That’s easier for some than others. I am part of a team at the <a href="https://www.iwh.on.ca">Institute for Work and Health</a> that <a href="http://dx.doi.org/10.1136/oemed-2019-106158">published a paper</a> showing that people in certain work conditions are less likely to exercise. These are workers who: report long work hours, have little say in how to use their skills, or are in physically or psychologically demanding jobs. </p>
<p><a href="https://doi.org/10.1123/jpah.2013-0098">Other</a> <a href="https://doi.org/10.1016/j.amepre.2010.12.015">studies</a> have reported the same. These findings <a href="https://doi.org/10.1080/02678373.2017.1303759">support the theory</a> that stressful and strenuous working conditions can increase a worker’s fatigue and decrease motivation and perceived time available to exercise.</p>
<h2>Workplace spillover</h2>
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<a href="https://images.theconversation.com/files/431726/original/file-20211112-13043-1ht05jo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A warehouse with a worker in the foreground sealing a box with packing tape on a conveyor belt and two other workers in the background" src="https://images.theconversation.com/files/431726/original/file-20211112-13043-1ht05jo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/431726/original/file-20211112-13043-1ht05jo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/431726/original/file-20211112-13043-1ht05jo.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/431726/original/file-20211112-13043-1ht05jo.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/431726/original/file-20211112-13043-1ht05jo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/431726/original/file-20211112-13043-1ht05jo.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/431726/original/file-20211112-13043-1ht05jo.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Job-related physical activity often does not provide the same health benefits of leisure-time exercise.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
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<p>The spillover of strenuous working lives on exercise participation is a reality for many people — especially when there are competing demands such as taking care of children. But the ability to overcome these barriers can depend on job type. </p>
<p>Supportive workplace facilities that offer standing desks, stairs, on-site showers and gyms and easy access to walking paths <a href="https://doi.org/10.1016/j.pmedr.2018.03.013">can make it easier for people to fit in exercise</a> and reduce sedentary time. However, these are mostly available to white-collar, higher-income workers who already face fewer barriers to exercise outside of work.</p>
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Read more:
<a href="https://theconversation.com/lack-of-exercise-linked-to-increased-risk-of-severe-covid-19-163865">Lack of exercise linked to increased risk of severe COVID-19</a>
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<p>Emphasizing worker responsibility for exercising more can exacerbate health inequalities between high- and low-income workers. Low-income workers in non-standard or precarious jobs often have little say about how they spend their work time. These workers <a href="https://doi.org/10.2105/AJPH.2010.300075">also have few opportunities to exercise and engage in other healthy behaviours outside work</a>. </p>
<p>Some manual labour jobs involve high levels of physical activity with little time to rest, while workers in service sector jobs can spend long periods of time standing. A body of research is showing the <a href="http://dx.doi.org/10.1136/bjsports-2017-097965">potential harm of these occupational activities</a> — including the risks of physical activity for people doing such jobs. Job-related physical activity often does not provide the same health benefits of leisure-time exercise, and can even have negative effects because of factors like the nature of the movements and duration of work.</p>
<h2>Healthy workers are safer workers</h2>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/431446/original/file-20211111-12594-1l48yqf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A woman in a blue apron ironing in an industrial laundry" src="https://images.theconversation.com/files/431446/original/file-20211111-12594-1l48yqf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/431446/original/file-20211111-12594-1l48yqf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/431446/original/file-20211111-12594-1l48yqf.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/431446/original/file-20211111-12594-1l48yqf.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/431446/original/file-20211111-12594-1l48yqf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/431446/original/file-20211111-12594-1l48yqf.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/431446/original/file-20211111-12594-1l48yqf.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Many employees have little say in how they spend their work time.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>Physical activity guidelines aimed at all adults will not be achievable for many workers. A more inclusive solution is for employers to create the conditions for their workers to thrive so that they can also prioritize their health. </p>
<p>This approach pushes for employers to think of workplace policies as levers to address the safety, health and well-being of their workers. Research shows that <a href="https://doi.org/10.2105/AJPH.2006.086900">healthy workers are safe workers</a>, and this concept is endorsed by <a href="https://labordoc.ilo.org/permalink/41ILO_INST/kc2336/alma994681343402676">international labour agencies</a> and the <a href="https://www.cdc.gov/niosh/twh/default.html">Total Worker Health program</a> in the United States.</p>
<p>What could such an approach look like? One example is the case of an insurance company offering flexible scheduling and telecommuting options to help its workers reduce their stress. This <a href="https://www.cdc.gov/niosh/TWH/newsletter/TWHnewsv6n1.html#Promising%20Practices%20for%20Total%20Worker%20Health">led to workers walking more, taking breaks away from their desks and engaging in stress-reducing social activities</a> such as ping-pong competitions and indoor nerf basketball tournaments. </p>
<p>At one construction company, a 14-week intervention focused on health education, reinforcing safety and health behaviours and improving work-life balance. The result was <a href="https://www.doi.org/10.1097/JOM.0000000000001290">more workers reporting exercising at least 30 minutes a day</a>. </p>
<p>In another example, a police department reduced the number of night shifts for its officers. It also offered mental health support and allowed staff to take one hour off each shift to exercise. The result was <a href="https://www.cdc.gov/niosh/twh/newsletter/twhnewsv7n4.html#3">a reduction in workplace injuries</a>.</p>
<h2>Enhancing working conditions</h2>
<figure class="align-center ">
<img alt="An open-plan office with workers at tables and in cubicles" src="https://images.theconversation.com/files/431458/original/file-20211111-17-1xlp070.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/431458/original/file-20211111-17-1xlp070.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/431458/original/file-20211111-17-1xlp070.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/431458/original/file-20211111-17-1xlp070.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/431458/original/file-20211111-17-1xlp070.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/431458/original/file-20211111-17-1xlp070.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/431458/original/file-20211111-17-1xlp070.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Employers should discuss supportive policies and practices with workers to create a workplace environment that supports the safety, health and well-being of their employees.</span>
<span class="attribution"><span class="source">(Unsplash/Arlington Research)</span></span>
</figcaption>
</figure>
<p>So how do we get more employers to get behind this? <a href="https://doi.org/10.1177/15248399211028154">Our team’s research</a> in Canada and <a href="https://centerforworkhealth.sph.harvard.edu/resources/guidelines-implementing-integrated-approach">other studies</a> have highlighted the importance of convincing employers with data that this approach can be successful. For example, an employer-led approach has <a href="https://doi.org/10.1037/0000149-000">increased participation in safety and wellness efforts, and reduced workplace injuries and health-care costs</a>. </p>
<p>Employers that want to create an environment conducive to the safety, health and well-being of their employees should discuss with their workers how policies and practices could support those goals.</p>
<p>While there is no simple solution to getting workers more physically active, an important step forward is to get employers involved in enhancing working conditions so that more Canadian workers are supported in getting the health benefits of regular exercise.</p><img src="https://counter.theconversation.com/content/170921/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Aviroop Biswas receives funding from the Canadian Institutes for Health Research, WorkSafeBC, and the University of Toronto Data Science Seed Cluster. The Institute for Work & Health is supported by funding from the Ontario Ministry of Labour, Training and Skills Development.</span></em></p>To get more workers to be active, public health messaging must recognize the important role employers can play in creating the conditions for workers to focus on exercise.Aviroop Biswas, Associate Scientist, Institute for Work & Health. Assistant Professor, Dalla Lana School of Public Health, University of TorontoLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1701012021-10-26T19:14:29Z2021-10-26T19:14:29ZMissing out on PE during lockdowns means students will be playing catch-up<figure><img src="https://images.theconversation.com/files/428148/original/file-20211025-27-xvw2rz.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5543%2C3752&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7701882/pdf/main.pdf">International evidence</a> suggests children have poorer movement skills as a result of COVID-related lockdowns that reduced physical activity at school, socially and in the community. In parts of Australia, learning from home replaced face-to-face classroom teaching for months at a time.</p>
<p>Thousands of primary school children in Victoria and New South Wales are now returning to full-time onsite learning. It’s likely they will be playing catch-up after missing out on fundamental health and physical education (HPE) experiences.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/pe-can-do-much-more-than-keep-children-fit-but-its-many-benefits-are-often-overlooked-148595">PE can do much more than keep children fit – but its many benefits are often overlooked</a>
</strong>
</em>
</p>
<hr>
<h2>What impacts have lockdowns had?</h2>
<p>Students aged 4-12 in the Netherlands have been <a href="https://nltimes.nl/2021/09/14/kids-motor-skills-deteriorated-lockdown-dutch-study">reported</a> to have significantly reduced movement skills after lockdown. The <a href="https://www.mulierinstituut.nl/publicaties/26303/gevolgen-van-de-coronamaatregelen-voor-de-motorische-ontwikkeling-van-basisschoolkinderen/">study</a> found the largest differences before and after lockdown were in the youngest children. </p>
<p>The Dutch lockdown (98 days plus 49 days with some access to physical education and organised sport) is comparable with NSW’s lockdown (107 days in Sydney), but shorter than in Victoria (77 days in Melbourne’s sixth lockdown, 262 days in total).</p>
<p>Physical educators struggled to provide appropriate support for students during lockdowns around the world. Studies from <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0254244">Czech Republic</a>, <a href="https://www.mdpi.com/1024658">Portugal</a> and <a href="https://www.tandfonline.com/doi/full/10.1080/13573322.2020.1791814">Spain</a>, among many countries, have reported similar <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7701882/pdf/main.pdf">negative impacts</a> on children’s <a href="https://www.sciencedirect.com/science/article/pii/S0021755720302096">development and health</a>.</p>
<p>A <a href="https://www.iier.org.au/iier31/cruickshank.pdf">Tasmanian-based study</a> found HPE simply did not happen in times of remote teaching or was reduced to a movement break between other subjects that were seen as more important. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/physical-education-is-just-as-important-as-any-other-school-subject-103187">Physical Education is just as important as any other school subject</a>
</strong>
</em>
</p>
<hr>
<p>The study concludes that online delivery reduced the educative purpose of the subject – the “E” in HPE did not occur. Instead, the focus was on physical activity tasks. </p>
<p>This effect on physical education was found in Tasmania despite only limited periods of COVID-19 restrictions and no full state-wide lockdown. The impact is likely to be much greater in NSW and Victoria.</p>
<p>During preparations for our current research, two Melbourne primary school teachers told us they are concerned about their students’ reduced physical activity in lockdowns. Grace, who teaches years 4/5 in the city’s north, said:</p>
<blockquote>
<p>“We have noticed a massive lack of physical activity in the students. Some do say they went to the park or played basketball in the backyard, but a lot talk about being on their devices. We have certainly noticed over the past year that students have put on weight.”</p>
</blockquote>
<figure class="align-center ">
<img alt="Boy sitting on couch as he operates a game controller" src="https://images.theconversation.com/files/428187/original/file-20211025-25-1r7wtvv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/428187/original/file-20211025-25-1r7wtvv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=422&fit=crop&dpr=1 600w, https://images.theconversation.com/files/428187/original/file-20211025-25-1r7wtvv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=422&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/428187/original/file-20211025-25-1r7wtvv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=422&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/428187/original/file-20211025-25-1r7wtvv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=530&fit=crop&dpr=1 754w, https://images.theconversation.com/files/428187/original/file-20211025-25-1r7wtvv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=530&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/428187/original/file-20211025-25-1r7wtvv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=530&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Many students are likely to have spent more time on the couch playing games.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<p>Frances, a year prep teacher in Melbourne’s west, said:</p>
<blockquote>
<p>“The emphasis has been on the social-emotional well-being of students, which is extremely important. However, surely a decrease in physical activity has an impact on a student’s social-emotional well-being.”</p>
</blockquote>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/move-it-move-it-how-physical-activity-at-school-helps-the-mind-as-well-as-the-body-100175">Move it, move it: how physical activity at school helps the mind (as well as the body)</a>
</strong>
</em>
</p>
<hr>
<h2>Why does missing out on HPE matter?</h2>
<p>In the Australian Curriculum, <a href="https://www.australiancurriculum.edu.au/f-10-curriculum/health-and-physical-education/">Health and Physical Education</a> is designed to provide the <a href="https://www.australiancurriculum.edu.au/f-10-curriculum/health-and-physical-education/rationale/">foundation of lifelong physical activity</a>. Through HPE, students develop their movement skills by taking part in a range of structured physical activities, which in turn enhances their safety and well-being.</p>
<p>Lockdowns over the past two years mean much of the national HPE time allocation of <a href="https://www.achper.org.au/advocacy/australian-curriculum/frequently-asked-questions">80 hours a year</a> has been lost. Monitoring student activity against these guidelines is not mandatory and rarely completed in schools.</p>
<p>Primary school students in particular have missed out on many hours per week of physical activity and the critical early educational experiences it provides.</p>
<p>Grace said:</p>
<blockquote>
<p>“Our sport teacher usually assesses using anecdotal notes, but who knows what assessments she has completed this year due to all the interruptions?”</p>
</blockquote>
<h2>Children miss out on more than HPE classes</h2>
<p>For children aged 5-17 years, the <a href="https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-children-and-young-people-5-to-17-years">Australian Physical Activity Guidelines</a> recommend several hours of light activity a day. This should include at least <a href="https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-children-and-young-people-5-to-17-years">60 minutes a day of moderate to vigorous activity</a>.</p>
<p>The Australian Institute of Health and Welfare (AIHW) <a href="https://www.aihw.gov.au/reports/risk-factors/insufficient-physical-activity/contents/insufficient-physical-activity">reports</a> only 26% of children aged 5-12 and 10% of 13-to-17-year-olds met the guidelines before the pandemic. However, due to differences in survey questions, definitions of “sufficient physical activity”, data collection methods and timeframes, it is <a href="https://hrcak.srce.hr/ojs/index.php/kinesiology/article/view/5371">difficult to determine compliance</a> with the guidelines in these age groups.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/aussie-kids-are-some-of-the-least-active-in-the-world-we-developed-a-cheap-school-program-that-gets-results-162844">Aussie kids are some of the least active in the world. We developed a cheap school program that gets results</a>
</strong>
</em>
</p>
<hr>
<p>Data from the national tracking survey <a href="https://www.clearinghouseforsport.gov.au/__data/assets/pdf_file/0004/1012846/AusPlay-COVID-19-update-June-2021.pdf">AusPlay</a> show children’s participation in organised out-of-school sport at least once a week declined nationally from 55% in 2019 to 43% in 2020 after the pandemic hit. Time spent indoors and screen time increased, according to <a href="https://www.aihw.gov.au/reports/burden-of-disease/the-first-year-of-covid-19-in-australia/summary">AIHW data</a>.</p>
<p>Walking to school, carrying a schoolbag, play time during lesson breaks and HPE classes also help children meet physical activity guidelines. Lockdowns have reduced all these activities to nothing.</p>
<p>In contrast, informal play in parks (where accessible) and streets <a href="https://www.dpie.nsw.gov.au/__data/assets/pdf_file/0006/348027/Public-Spaces-Streets-as-Shared-Spaces-Engagement-Report.pdf">increased during lockdowns</a>.</p>
<p>Missing out on HPE increases children’s risk of not meeting physical activity guidelines. The children at most risk include those with <a href="https://www.jsams.org/article/S1440-2440(14)00199-6/fulltext">lower pre-pandemic developmental skills</a> and those living in <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-019-8049-6">low socio-economic areas</a> that have fewer opportunities for organised physical activities. </p>
<p>Meeting physical activity guidelines is a key factor in <a href="https://www.vu.edu.au/mitchell-institute/policy-solutions/getting-australias-health-on-track-2021">promoting overall population health</a>. Physical inactivity increases the risk of developing chronic diseases. It’s typically more of a problem in <a href="https://www.vu.edu.au/sites/default/files/mitchell-institute-australias-health-tracker-by-socioeconomic-status-ses.pdf">areas with low socio-economic profiles</a>. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/428135/original/file-20211024-19-1lf3nlg.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Bar chart showing rates of physical inactivity in advantaged and disadvantaged suburbs" src="https://images.theconversation.com/files/428135/original/file-20211024-19-1lf3nlg.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/428135/original/file-20211024-19-1lf3nlg.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=439&fit=crop&dpr=1 600w, https://images.theconversation.com/files/428135/original/file-20211024-19-1lf3nlg.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=439&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/428135/original/file-20211024-19-1lf3nlg.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=439&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/428135/original/file-20211024-19-1lf3nlg.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=552&fit=crop&dpr=1 754w, https://images.theconversation.com/files/428135/original/file-20211024-19-1lf3nlg.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=552&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/428135/original/file-20211024-19-1lf3nlg.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=552&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Rates of physical inactivity (less than 150 minutes of exercise per week) have been consistently higher in low socioeconomic areas over the past decade.</span>
<span class="attribution"><a class="source" href="https://www.vu.edu.au/sites/default/files/mitchell-institute-australias-health-tracker-by-socioeconomic-status-ses.pdf">Mitchell Institute</a>, <span class="license">Author provided</span></span>
</figcaption>
</figure>
<h2>Where to from here?</h2>
<p>In a context where foundational HPE “simply did not happen” for many months, we urge schools to think about its <a href="https://pubmed.ncbi.nlm.nih.gov/25269062/">role in a crowded curriculum</a>. HPE is vital for student well-being and public health priorities. </p>
<p>Regular monitoring of movement skills in schools is important to respond to changing circumstances, such as long periods of limited or no access to HPE and community sports.</p>
<p>Physical educators will need support to re-introduce their students to physical education and help them catch up on what they have missed. They will have to cater for the <a href="https://www.tandfonline.com/doi/full/10.1080/17408989.2020.1823959">diverse range of physical activity experiences</a> that children bring to primary HPE. Long lockdowns are likely to have increased disparities among children. </p>
<p>Extra support will be needed from schools and governments. It’s particularly important for preschoolers and other priority populations. </p>
<p>In years to come, better equipping educators with remote HPE delivery and digital technologies will be essential in dealing with similar situations across Australia. This offers the opportunity to <a href="https://www.tandfonline.com/doi/full/10.1080/13573322.2020.1791814">explore new movement cultures</a> as part of HPE.</p><img src="https://counter.theconversation.com/content/170101/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Studies point to students’ movement skills declining during lockdowns, especially among younger children. Levels of physical activity must be restored to avoid lifelong harm to their health.Jora Broerse, Research Fellow in Health Policy, Mitchell Institute for Education and Health Policy, Victoria UniversityCameron Van der Smee, Lecturer in Health and Physical Education, Federation University AustraliaJaimie-Lee Maple, Research Assistant and Policy Analyst, Mitchell Institute, Victoria UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1538442021-02-14T16:52:34Z2021-02-14T16:52:34ZSnack your way to better health with bite-sized exercise breaks<figure><img src="https://images.theconversation.com/files/381411/original/file-20210129-20398-1a7p9vy.jpg?ixlib=rb-1.1.0&rect=787%2C39%2C7479%2C5787&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">The beauty of exercise snacks is that they don’t require any equipment, or even a change of clothes.</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><p>The new <a href="http://dx.doi.org/10.1136/bjsports-2020-102955">Guidelines on Physical Activity and Sedentary Behaviour</a> published by the World Health Organization are notable for what is missing: the minimum time for an exercise session.</p>
<p>Similar to previous guidelines, these recognize the importance of regular activity on physical and mental well-being. The guidelines recommend a target between 150 and 300 minutes per week of moderate activity (such as brisk walking) or 75 to 150 minutes per week of vigorous activity (such as running) or a combination of the two. </p>
<p>Gone is the requirement that your exercise minutes need to be conducted in chunks of at least 10 minutes.</p>
<p>My research group investigates the role of regular physical activity on health and disease. Our research indicates the <a href="https://doi.org/10.1016/S0140-6736(17)31634-3">health and fitness benefits from exercise begin from the very first step of movement</a>. These benefits continue to accumulate in a linear fashion up until 300 to 400 minutes per week of moderate activity. Beyond that, benefits continue to occur, but at a reduced rate.</p>
<p>The change in WHO’s guideline follows the <a href="http://doi.org/10.1001/jama.2018.14854">Physical Activity Guidelines for Americans, 2nd Edition</a>, which removed this minimum requirement in 2018. This change was made because there is no evidence to indicate that exercising for at least 10 minutes is better than bouts of shorter duration.</p>
<p>This is great news for people who find it hard to fit in exercise, and very timely given the challenges the current pandemic has presented to many people’s daily activities. People have seen their <a href="https://doi.org/10.7326/M20-2665">step counts decrease by up to 50 per cent</a> during COVID-19. </p>
<h2>Snack on exercise throughout the day</h2>
<p>Supporting these guidelines is research on so-called exercise snacking: short bursts of activity that you snack on throughout the day. Exercise snacking has grown out of research on high-intensity interval training (HIIT) — repeated bursts of high-intensity exercise interspersed with active rest (low-intensity exercise, usually of the same activity). Sandwiched between a warm-up and cool down, a full HIIT session may last 20 to 30 minutes. </p>
<figure class="align-center ">
<img alt="Smiling man doing pushups at home" src="https://images.theconversation.com/files/382397/original/file-20210204-16-1v5l2ho.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/382397/original/file-20210204-16-1v5l2ho.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/382397/original/file-20210204-16-1v5l2ho.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/382397/original/file-20210204-16-1v5l2ho.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/382397/original/file-20210204-16-1v5l2ho.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/382397/original/file-20210204-16-1v5l2ho.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/382397/original/file-20210204-16-1v5l2ho.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The health benefits of exercise snacks is great news for people who find it hard to fit exercise into their schedule.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>Exercise snacking differs from HIIT in both the duration of the activity burst and the time in between. Whereas the exercise bursts in HIIT can range from 30 seconds to four minutes, in exercise snacking, these are reduced to 20 seconds. </p>
<p>The effect of these snacks on fitness was tested in a study of 28 inactive adults. Those randomized to doing three 20-second bike sprints separated by one to four hours of inactivity, three times per day for three days per week experienced a <a href="https://doi.org/10.1007/s00421-019-04110-z">nine per cent improvement in cardiorespiratory fitness</a>. This was comparable to the 13 per cent improvement in the group that conducted the three 20-second bike sprints over a 10-minute period.</p>
<p>Now this doesn’t mean going to the gym for a minute several times per day, or needing your own home gym. Or even getting into spandex. The beauty of exercise snacks is that you don’t need any equipment. Even climbing three flights of stairs, three times per day, three days per week for six weeks resulted in a <a href="https://doi.org/10.1139/apnm-2018-0675">modest increase in fitness</a> in non-exercisers. This small amount of activity is enough to <a href="http://doi.org/10.1249/MSS.0000000000002431">improve insulin metabolism</a> in people who are overweight, confirming earlier research indicating <a href="https://doi.org/10.2337/dc11-1931">two minutes of moderate walking every 20 minutes reduces blood sugar</a> following a high-sugar test drink.</p>
<h2>Fitting in your daily snacks</h2>
<figure class="align-right ">
<img alt="A woman climbing a white staircase" src="https://images.theconversation.com/files/382395/original/file-20210204-22-f3id02.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/382395/original/file-20210204-22-f3id02.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=902&fit=crop&dpr=1 600w, https://images.theconversation.com/files/382395/original/file-20210204-22-f3id02.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=902&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/382395/original/file-20210204-22-f3id02.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=902&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/382395/original/file-20210204-22-f3id02.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1133&fit=crop&dpr=1 754w, https://images.theconversation.com/files/382395/original/file-20210204-22-f3id02.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1133&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/382395/original/file-20210204-22-f3id02.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1133&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Exercise snacks can include stair climbing, jogging in place, jumping jacks or burpees.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
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</figure>
<p>Exercise snacking isn’t new, although the research and the term are. If you’ve ever been sitting at your computer or watching TV and had the urge to stand up and walk around or stretch, you’ve had an exercise snack. This type of body and brain break is famous among many writers. <a href="https://www.cnbc.com/2017/10/06/bestselling-author-dan-browns-ultra-productive-daily-routine.html">Dan Brown, author of <em>The Da Vinci Code</em></a>, spends a minute every hour when writing doing push-ups and sit-ups. And why not? Short bursts of exercise can give you an <a href="https://doi.org/10.1016/j.physbeh.2017.03.013">energy boost and improve your productivity</a>.</p>
<p>What makes the exercise snack different from standing up and stretching or walking to the kitchen, is increasing your heart and breathing rates. But you don’t need to worry about sweating. Moving about for one to two minutes isn’t enough time for you to start. This is makes it easy to do in everyday clothes.</p>
<p>Some activities you can do include stair climbing, jogging in place, jumping jacks and burpees. You can even do a brisk walk or jog around the block. If you have a stationary bike or rowing machine, just jump on that for a minute or so. </p>
<p>If you want something of longer duration, there’s the <a href="https://www.youtube.com/watch?app=desktop&v=NMGQzMjeO1k">Royal Canadian Air Force 11-minute workout plan</a>. Developed in 1959, you can do this program at home without any equipment (although keeping your knees bent during sit-ups is advisable). Researchers recently studied a modified version of this program, and found it effective at <a href="https://digitalcommons.wku.edu/ijes/vol14/iss3/2/">improving fitness</a>.</p>
<p>It’s still ideal to get in your regular meal of exercise as well as your snacks. But exercise snacks are a great way to build activity into your day.</p>
<p>If you think you’ll have a hard time remembering to get up every so often, technology can help. From a simple cooking timer, to the alarm on your phone, to watches that vibrate reminding you to get up. But perhaps the most effective may be using a screen time app on your computer, tablet or phone. Some of these apps lock out your device for a set period of time, giving you the impetus to get up and move.</p>
<p><em>Scott Lear writes the weekly blog <a href="https://drscottlear.com/">Feel Health with Dr. Scott Lear</a></em>.</p><img src="https://counter.theconversation.com/content/153844/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Scott Lear has received funding from the Canadian Institutes of Health Research, the Heart and Stroke Foundation, Novo Nordisk, Hamilton Health Sciences and the Robert Wood Johnson Foundation.</span></em></p>Short, 20-second bursts of activity — known as exercise ‘snacks’ — throughout the day have many benefits, from boosting energy and productivity to improving cardiorespiratory fitness.Scott Lear, Professor of Health Sciences, Simon Fraser UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1522562021-01-06T11:28:32Z2021-01-06T11:28:32ZMany of us overestimate our exercise levels – here’s how to calculate how much you really do<figure><img src="https://images.theconversation.com/files/377329/original/file-20210106-17-8vl8qf.jpg?ixlib=rb-1.1.0&rect=0%2C11%2C7951%2C5285&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Adults should get at least 150-300 minutes of moderate to vigorous exercise a week.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/happy-woman-watching-video-on-laptop-1791000692">StratfordProductions/ Shutterstock</a></span></figcaption></figure><p>Even if you exercise everyday – whether that’s at home, at the gym, or taking your dog for walks – you might not be getting as much physical activity as you think you are. The World Health Organization (WHO) recommends adults get <a href="https://www.who.int/publications/i/item/9789240015128">at least 150 to 300 minutes</a> of moderate to vigorous aerobic activity per week. </p>
<p>But, even with these clear guidelines, research shows that many of us <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-016-3348-7?utm_source=TrendMD&utm_medium=cpc&utm_campaign=BMC_TrendMD">overestimate</a> the amount of exercise we do. In fact, around 36% of people overestimate their physical activity levels – and an even <a href="https://academic.oup.com/heapro/article/16/4/305/656746?login=true">higher proportion (61%)</a> of individuals that are not reaching adequate activity levels are overestimating their physical activity levels. One review even found people overestimate their activity levels anywhere from <a href="https://link.springer.com/article/10.1186/1479-5868-8-115">36% to 173%</a>. </p>
<p>One of the reasons people tend to overestimate their physical activity levels is because they don’t understand what is meant by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2694667/">moderate and vigorous intensity exercise</a>. Not only could this mean people aren’t getting enough exercise, it could also mean those who do regularly exercise aren’t getting as much benefit as they might think they are. Fortunately, we can easily assess exercise intensity by measuring our heart rate during exercise.</p>
<p>Moderate intensity exercise is considered to be any physical activity that requires a person to work at <a href="https://journals.lww.com/acsm-msse/Fulltext/2011/07000/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx">40-59% of their heart rate reserve</a> (the difference between resting heart rate and maximum heart rate). Anything higher than 60% of your heart rate reserve is considered vigorous exercise. But while that sounds simple, everyone’s heart rate can be different at the same exercise intensity – affected by age, gender and fitness levels.</p>
<p>To calculate the target heart rate you need to achieve for the different exercise intensities, you first need to know your resting heart rate as well as your estimated maximum heart rate. Your resting heart rate can be measured by counting how many times your heart beats per minute while at rest. For an average adult, a healthy resting heart rate can be anywhere between 60-100 beats per minute. Your estimated heart rate maximum can be calculated by subtracting your age from 220. For example, someone who is 45 will have a heart rate maximum of around 175 beats per minute. </p>
<p>Once you have your resting and maximum heart rate, calculate the range (by subtracting the resting heart rate from the maximum) and multiply the proportion of desired heart rate reserve (such as 45% – 0.45 – if you want to exercise at moderate intensity). Adding this value to your resting heart rate will give you the number of beats per minute you should try to achieve while exercising at the desired intensity. </p>
<p>For example, I have a resting heart rate of 45 and my estimated maximum heart rate is 187. To exercise at moderate intensity (40-59% of my heart rate reserve), my heart rate would need to reach between 102 and 123 beats per minute during exercise. Anything above this would be considered vigorous intensity exercise.</p>
<figure class="align-center ">
<img alt="Middle-aged man checking his pulse after exercising." src="https://images.theconversation.com/files/377330/original/file-20210106-21-m9wb63.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/377330/original/file-20210106-21-m9wb63.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/377330/original/file-20210106-21-m9wb63.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/377330/original/file-20210106-21-m9wb63.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/377330/original/file-20210106-21-m9wb63.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/377330/original/file-20210106-21-m9wb63.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/377330/original/file-20210106-21-m9wb63.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Moderate intensity exercise requires you to work above 40% of your heart rate reserve.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/runner-checking-his-heart-rate-pulse-351272582">Sergey Nivens/ Shutterstock</a></span>
</figcaption>
</figure>
<p>But if that sounds too complicated, there’s an easier (albeit subjective) option, called the rate of perceived exertion scale. This scale asks people to rate from six to 20 how difficult they feel the exercise they’re doing is. Moderate intensity exercise is thought to be between 12-13 (somewhat hard) and vigorous intensity as 14 and above. Be mindful here though, as this scale is subjective and may not be as accurate. Someone who has just started exercising would find jogging at six miles per hour as vigorous intensity while a regular marathon runner would find it to be moderate intensity or lower. </p>
<p>Similarly, you can count the <a href="https://www.acsm.org/docs/default-source/files-for-resource-library/exercise-intensity-infographic.pdf?sfvrsn=f467c793_2">number of steps</a> you take in a given time. A step rate of 100 steps per minute is recommended to achieve moderate intensity. More than 100 steps per minute is needed to achieve vigorous intensity. </p>
<p>Now that we know what moderate and vigorous intensity exercise is, let’s put it into context to see how much exercise we may actually be doing. Let’s say you go for a walk five days a week for 30 minutes. This would add up to 150 minutes of activity per week but are these exercise bouts intense enough? Be mindful of your pace, whether or not you stop during your walks, and how exerting it feels. </p>
<p>A walking pace of at least three miles per hour or higher with no breaks during the 30 minutes of exercise would be needed for this to be considered 30 minutes of moderate intensity exercise. You should be able to maintain this pace for up to an hour but not more. For those avid walkers, be mindful of how you feel during these walks. The fitter you get, the faster you will need to walk to get your heart rate to reach the desired intensity. </p>
<p>It’s worth remembering that the heart is also a muscle, just like your arms and legs. In order to keep it healthy and strong, it’s important to get the heart pumping – which is why moderate or vigorous exercise is important. Increased use of your heart muscle will also lead to better cardiovascular fitness, which can <a href="https://jamanetwork.com/journals/jama/article-abstract/1108396">help reduce</a> risk of premature death or cardiovascular disease and heart attacks.</p>
<p>While WHO’s recommendations exist to help people keep fit and stay healthy, it’s up to each person to choose what activities are best for them. And as you exercise more, be sure to monitor your progress by being mindful of how the exercise feels. If it starts to feel easier, you may need to up the intensity in order to reach the target heart rate.</p><img src="https://counter.theconversation.com/content/152256/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Viv Lee receives funding from Alzheimer's Research UK. </span></em></p>Around 36% of people overestimate how much exercise they get daily.Viv Lee, Postdoctoral Fellow, Sports and Exercise Sciences, University of BirminghamLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1405452020-08-27T20:06:18Z2020-08-27T20:06:18ZShort exercise breaks during class improve concentration for senior students<figure><img src="https://images.theconversation.com/files/354490/original/file-20200825-14-bp8rvw.jpg?ixlib=rb-1.1.0&rect=15%2C10%2C3489%2C2291&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>Primary school teachers often provide students with short physical activity breaks to energise kids and <a href="https://www.tandfonline.com/doi/full/10.1080/00461520.2016.1151793">minimise classroom disruptions</a>. Our study, published in the journal <a href="https://link.springer.com/article/10.1007/s10648-020-09537-x">Educational Psychology Review</a>, found we should be doing this for senior students too. </p>
<p>We found a short activity break can improve students’ focus on the task at hand and make them feel more energised. </p>
<h2>The importance of physical activity</h2>
<p>By the time kids leave primary school, their levels of physical activity have <a href="https://bjsm.bmj.com/content/bjsports/52/15/1002.full.pdf">already started to decline</a>. By the end of secondary school, only 10% of Australian senior school students (Years 11 and 12) meet the Australian guidelines of at least 60 minutes per day of <a href="https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001%7E2017-18%7EMain%20Features%7EPhysical%20activity%7E115">moderate-to-vigorous physical activity</a>. </p>
<p>Participating in physical activity can improve young people’s <a href="https://pubmed.ncbi.nlm.nih.gov/27064552/">mental health</a>. It may also buffer the effects of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709165/">stressful life events</a> experienced by senior school students. </p>
<p>Unfortunately, many <a href="https://theconversation.com/study-confirms-hsc-exams-source-of-major-stress-to-adolescents-46812">senior school students</a> are time-poor and feel pressure from themselves, their parents and teachers to focus on their studies. This leads them to reduce or even give up recreational activities, including organised sport.</p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/study-confirms-hsc-exams-source-of-major-stress-to-adolescents-46812">Study confirms HSC exams source of major stress to adolescents</a>
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<p>These missed physical activity opportunities may have a negative effect on students’ ability to focus and perform well academically. In fact, there is experimental evidence showing active students perform better on <a href="https://pubmed.ncbi.nlm.nih.gov/29175972/">standardised academic tests</a> and measures of <a href="https://pubmed.ncbi.nlm.nih.gov/27182987/">cognitive function</a>.</p>
<p>In most <a href="https://pubmed.ncbi.nlm.nih.gov/29235711/">Australian states and territories</a> schools are expected to provide students in kindergarten to Year 10 with at least 120 minutes of planned physical activity each week. While some states “encourage” schools to provide physical activity opportunities for senior school students, there are no mandated physical activity requirements for this group. This is consistent with other <a href="https://www.researchgate.net/publication/265250705_UNESCO-NWCPEA_world-wide_survey_of_school_physical_education_final_report">countries around the world</a>. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/354329/original/file-20200824-24-n9ony5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Classroom scene" src="https://images.theconversation.com/files/354329/original/file-20200824-24-n9ony5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/354329/original/file-20200824-24-n9ony5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/354329/original/file-20200824-24-n9ony5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/354329/original/file-20200824-24-n9ony5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/354329/original/file-20200824-24-n9ony5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/354329/original/file-20200824-24-n9ony5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/354329/original/file-20200824-24-n9ony5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Active students perform better on standardised academic tests.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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</figure>
<h2>What our study found</h2>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/25575800/">Lack of time</a> has been identified as the major barrier to providing physical activity opportunities in schools. It may also explain why physical activity isn’t mandatory in the senior school years. This is why we chose to look at the effects of short bursts of high-intensity exercise during class.</p>
<p>Year 11 students across ten high schools were allocated into groups. Some students undertook tailored sessions of high-intensity interval training focusing on aerobic and muscular fitness. Others just continued with class as normal without an exercise break. </p>
<p>We chose high-intensity interval training because it has <a href="https://pubmed.ncbi.nlm.nih.gov/26089322/">similar benefits</a> to traditional moderate-intensity exercise (such as jogging), but can be done in a much shorter time.Previous international research has found school-based programs using this type of exercise can improve students’ <a href="https://pubmed.ncbi.nlm.nih.gov/26089322/">physical</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/32301856/">mental</a> health.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/kids-spend-nearly-three-quarters-of-their-school-day-sitting-heres-how-to-get-them-moving-during-lessons-131897">Kids spend nearly three-quarters of their school day sitting. Here's how to get them moving — during lessons</a>
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<hr>
<p>Teachers in our study were trained in how to deliver the exercise sessions. Their students participated twice a week during class for six weeks. </p>
<p>We conducted <a href="https://pubmed.ncbi.nlm.nih.gov/26107532/">classroom observations</a> before the program was delivered and then immediately after students participated in an exercise session to examine the effect on students’ on-task behaviour. </p>
<p>For each lesson, two observers randomly selected 12 students to observe and the order in which students were to be observed. After each 10-second interval, the observers recorded the student’s behaviour as “on-task” (reading, writing or performing the designated task) or “off-task” (walking around the class, talking or not attending to the assigned academic activity).</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/354330/original/file-20200824-18-19c2tdk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Empty school gymnasium." src="https://images.theconversation.com/files/354330/original/file-20200824-18-19c2tdk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/354330/original/file-20200824-18-19c2tdk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/354330/original/file-20200824-18-19c2tdk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/354330/original/file-20200824-18-19c2tdk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/354330/original/file-20200824-18-19c2tdk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/354330/original/file-20200824-18-19c2tdk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/354330/original/file-20200824-18-19c2tdk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">While exercise breaks are common in primary schools, they are less so in high schools.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<p>We also asked students to report how they were <a href="https://pubmed.ncbi.nlm.nih.gov/9327588/">feeling</a> (for example, their feelings of vitality, alertness and energy) at the start and end of the lesson.</p>
<p>We found participation in exercise sessions improved students’ on-task behaviour by about 20%. Students also reported significantly higher levels of vitality (+0.7 units), meaning they felt better and more focused after the session. </p>
<p>Our findings echo <a href="https://www.tandfonline.com/doi/full/10.1080/00461520.2016.1151793">previous</a> <a href="https://bmjopensem.bmj.com/content/4/1/e000341.info">research</a> that has found short exercise breaks help children in primary schools pay better attention to their work in class. </p>
<p>Future research is needed to determine if these effects extend to improvements in academic achievement. But there is enough evidence for departments of education to mandate physical activity in the senior school years.</p>
<hr>
<p><em>Angus Leahy, Charles H. Hillman, Chris Lonsdale, Narelle Eather and Philip Morgan contributed to this article and research.</em></p><img src="https://counter.theconversation.com/content/140545/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>David Lubans receives funding from the National Health and Medical Research Council, Australian Research Council, and the New South Wales Department of Education. </span></em></p><p class="fine-print"><em><span>Myrto Mavilidi does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>A new study found a few sessions a week of high-intensity interval training helped students pay attention in class.David Lubans, Professor, University of NewcastleMyrto Mavilidi, Research Fellow, University of NewcastleLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1027092018-12-11T01:56:08Z2018-12-11T01:56:08ZHow much physical activity should teenagers do, and how can they get enough?<figure><img src="https://images.theconversation.com/files/249839/original/file-20181210-76983-mvjfb9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Teenagers should try to include a combination of aerobic activities (swimming or walking), strength training (sit ups or weight training) and flexibility training (yoga or stretching).</span> <span class="attribution"><span class="source">www.shutterstock.com</span></span></figcaption></figure><p>Many teenagers spend a lot of time being sedentary (sitting or lying down) at school or work, when travelling and during their free time. Modern conveniences such as smart phones, computers and food delivered to your front door encourage sedentary behaviour. But this lack of physical activity can have negative consequences for your physical and mental health. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-physical-activity-in-australian-schools-can-help-prevent-depression-in-young-people-107889">How physical activity in Australian schools can help prevent depression in young people</a>
</strong>
</em>
</p>
<hr>
<p>We have all probably been told we have to exercise to stay healthy, but how much physical activity is the right amount for teenagers? And what are the benefits?</p>
<h2>How much and why?</h2>
<p>All Australians aged 13-17 are encouraged to do <a href="http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines#apa1317">60 minutes</a> of physical activity each day. There are <a href="http://www.getmoving.tas.gov.au/__data/assets/pdf_file/0019/263134/PA_guidelines_13-17yrs.PDF">numerous benefits</a> of physical activity, including physical (improved fitness and decreased risk of illness), social (having fun with friends) and emotional (helps manage stress and anxiety) benefits.</p>
<p>You should try to include a combination of aerobic activities (such as swimming or walking), strength training (such as sit ups or weight training) and flexibility training (such as yoga or stretching). </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/249838/original/file-20181210-76971-y7213a.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/249838/original/file-20181210-76971-y7213a.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/249838/original/file-20181210-76971-y7213a.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/249838/original/file-20181210-76971-y7213a.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/249838/original/file-20181210-76971-y7213a.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/249838/original/file-20181210-76971-y7213a.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/249838/original/file-20181210-76971-y7213a.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Try to include a mix of different types of exercise in your routine.</span>
<span class="attribution"><span class="source">from www.shutterstock.com</span></span>
</figcaption>
</figure>
<p>Try to mix up easy, moderate, and harder activities that are both fun and personally challenging. Limiting sitting time and screen time by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3542098/pdf/1479-5868-10-1.pdf">regularly interrupting</a> periods of sedentary behaviour is another good idea. For example, standing and moving for a few minutes after every hour of sitting.</p>
<p>There are 1,440 minutes in every day, so being physically active for just 60 minutes is easily achievable.</p>
<h2>Planned activities</h2>
<p>There are hundreds of types of physical activities you could do. The most important thing is to do activities you enjoy, because you’ll be more likely to keep doing them. <a href="https://academic.oup.com/jpepsy/article/34/2/217/924953">Research</a> also suggests you’ll be more likely to be physically active if you exercise with your friends. </p>
<p>Doing a Google search for your location and activity (for example, “swimming clubs near me”) will help you find heaps of clubs and groups you can join up to keep active with your friends, and find new friends with similar interests. Check out some of the types of planned physical activities you can participate in, in the diagram below and challenge yourself to try something new. </p>
<hr>
<p><iframe id="WrVlx" class="tc-infographic-datawrapper" src="https://datawrapper.dwcdn.net/WrVlx/2/" height="400px" width="100%" style="border: none" frameborder="0"></iframe></p>
<hr>
<p>Technology can be both good and bad when it comes to physical activity. Smart phones and computers contribute to sedentary behaviour, but they can also be used to promote and encourage physical activity behaviours. There are numerous <a href="https://campaigns.health.gov.au/girlsmove/mobile-apps">mobile apps</a> that can help motivate you to increase your physical activity. Getting a pedometer or smart watch could also help motivate you to do the recommend minimum of <a href="https://www.10000steps.org.au/">10,000 steps</a> a day.</p>
<h2>Incidental activity</h2>
<p>Another way you can increase your physical activity is to increase the activity you do throughout the day. Incidental activity refers to any movement that increases your level of daily activity. These activities don’t happen at the gym, but instead rely on your daily choices.</p>
<p>For example, office workers are often told to get more activity into their day by doing things such as parking further away from work and walking the rest of the way, and using the stairs instead of the lift. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/249841/original/file-20181210-76989-lret5p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/249841/original/file-20181210-76989-lret5p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/249841/original/file-20181210-76989-lret5p.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/249841/original/file-20181210-76989-lret5p.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/249841/original/file-20181210-76989-lret5p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/249841/original/file-20181210-76989-lret5p.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/249841/original/file-20181210-76989-lret5p.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Walking the family pet is a good option to work physical activity into your daily routine.</span>
<span class="attribution"><span class="source">from www.shutterstock.com</span></span>
</figcaption>
</figure>
<p>Similarly, you could:</p>
<ul>
<li> <a href="https://hercanberra.com.au/cpactive/eight-reasons-ride-walk-school-2018">walk or ride to school</a> instead of taking a car or bus</li>
<li> walk around the oval as you chat to your friends at lunchtime instead of sitting </li>
<li> do something active when you meet up with your friends on the weekend, such as swimming at the beach</li>
<li> do an extra lap when you go to the shopping centre and/or, go down every aisle when you go to the supermarket</li>
<li> at family gatherings, play games with your younger siblings and cousins rather than playing on your phone</li>
<li> <a href="https://theconversation.com/are-you-walking-your-dog-enough-100530">take your dog for a walk</a> and a play at the park more often</li>
<li> ride an exercise bike or do some stretching while you watch TV </li>
<li> have “active ads” where you do something active – such as push ups or body weight squats – every time a commercial comes on</li>
<li> playing exergames like Nintendo Wii can be better than just sitting on the couch.</li>
</ul>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/exergames-good-for-play-time-but-should-not-replace-physical-education-83954">Exergames: good for play time, but should not replace physical education</a>
</strong>
</em>
</p>
<hr>
<p>Making these simple choices each day can <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1002/ejsp.674">become a habit</a> that increases your physical activity and improves your health. Incidental activity doesn’t replace planned exercise, but all the activity you do during the day adds up, and these two forms of activity can work together to increase your physical activity level. </p>
<p>Incidental activity requires no special equipment or preparation. You can just stand up and move at any time you choose. Remember: something is better than nothing and more is better than less.</p><img src="https://counter.theconversation.com/content/102709/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>All Australians aged 13-17 are encouraged to do 60 minutes of physical activity a day.Vaughan Cruickshank, Program Director – Health and Physical Education, Maths/Science, Faculty of Education, University of TasmaniaCasey Peter Mainsbridge, Lecturer in Health and Physical Education, Director of Student Engagement School of Education, University of TasmaniaKira Patterson, Lecturer in Health Pedagogy, University of TasmaniaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1067412018-11-13T11:47:22Z2018-11-13T11:47:22ZMove more, sit less – great advice, but how can we make time for exercise?<figure><img src="https://images.theconversation.com/files/245140/original/file-20181112-83596-1ecmome.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">It doesn't matter what exercise you choose, just move.
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-vector/park-people-isolated-icons-set-biker-1188747265?src=dxGcR7bwyDYhoEcRr-8Lrw-3-90">robuart / SHutterstock.com</a></span></figcaption></figure><p>It’s that time again. The U.S. Department of Health and Human Services just released a new edition of the <a href="http://www.health.gov/PAGuidelines">Physical Activity Guidelines for Americans</a>. That sound you hear is Americans collectively sighing. </p>
<p>Let’s be honest: Physical activity guidelines can be tough. As behavioral scientists with expertise in exercise motivation, we will be the first to admit that maintaining a physically active lifestyle isn’t easy. This is what we do, and we don’t even always hit the goal. Life is messy and often gets way of even the best intentions. Let’s take a deep breath, unwrap these new guidelines and talk strategy. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/245099/original/file-20181112-83586-825lox.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/245099/original/file-20181112-83586-825lox.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=402&fit=crop&dpr=1 600w, https://images.theconversation.com/files/245099/original/file-20181112-83586-825lox.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=402&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/245099/original/file-20181112-83586-825lox.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=402&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/245099/original/file-20181112-83586-825lox.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=505&fit=crop&dpr=1 754w, https://images.theconversation.com/files/245099/original/file-20181112-83586-825lox.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=505&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/245099/original/file-20181112-83586-825lox.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=505&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The new guidelines suggest that adults lift weights at least twice a week.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/natural-lighting-shadow-blur-woman-weight-671783326">bunnygraphy / Shutterstock.com</a></span>
</figcaption>
</figure>
<h2>The guidelines</h2>
<p>The guidelines recommend that all adults do at least 150 minutes per week of physical activity at an intensity that elevates the heart rate. Older adults should add balance exercises. And with the exception of women who are pregnant or nursing, adults should lift weights using all major muscle groups at least twice a week. </p>
<figure class="align-left ">
<img alt="" src="https://images.theconversation.com/files/245109/original/file-20181112-83579-1j6yumu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/245109/original/file-20181112-83579-1j6yumu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/245109/original/file-20181112-83579-1j6yumu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/245109/original/file-20181112-83579-1j6yumu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/245109/original/file-20181112-83579-1j6yumu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/245109/original/file-20181112-83579-1j6yumu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/245109/original/file-20181112-83579-1j6yumu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The new guidelines recommend 180 minutes of physical activity for adolescents.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/group-multiethnic-friends-exercising-park-182483915">wavebreakmedia/Shutterstock.com</a></span>
</figcaption>
</figure>
<p>The guidelines also recommend that school-aged children and adolescents be active for 180 minutes per week. Preschoolers should be active throughout the day. Right now you might be thinking, who has time for all this exercise?</p>
<h2>The good news</h2>
<figure class="align-left ">
<img alt="" src="https://images.theconversation.com/files/245102/original/file-20181112-83596-16pjyei.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/245102/original/file-20181112-83596-16pjyei.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=443&fit=crop&dpr=1 600w, https://images.theconversation.com/files/245102/original/file-20181112-83596-16pjyei.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=443&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/245102/original/file-20181112-83596-16pjyei.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=443&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/245102/original/file-20181112-83596-16pjyei.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=556&fit=crop&dpr=1 754w, https://images.theconversation.com/files/245102/original/file-20181112-83596-16pjyei.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=556&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/245102/original/file-20181112-83596-16pjyei.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=556&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Even taking the stairs at the office counts toward your weekly fitness goals.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/close-legs-businesswoman-walking-stepping-stair-713142652?src=apniI6uhrAK5RZXOjrDRfw-1-2">Nattakorn_Maneerat/Shutterstock.com</a></span>
</figcaption>
</figure>
<p>The good news is that the guidelines now recognize that fitting in big blocks of time for exercise is not necessary to get health benefits. For the first time, the guidelines don’t require that physical activity occurs in bouts of 10 consecutive minutes or more to be valid. All activity counts. So that climb up and down the stairs at work every day counts toward your goal (as long as you’re raising your heart rate). </p>
<p>The new guidelines also emphasize a “move more, sit less” message to encourage everyone to do just a little more physical activity and to spend a little bit less time sitting. Physical activity isn’t all or nothing. Every little bit comes with health benefits, so if reaching the guideline seems overwhelming, that’s OK. Just try to do a bit more than you did yesterday. Improvement counts as success whether you meet the guidelines or not. </p>
<h2>But how? And when?</h2>
<p>If you feel the guidelines are overwhelming, you are not alone – this is one of the most common complaints about the guidelines we hear from the thousands of people we have studied and counseled in exercise programs. People often feel hopeless about changing their lifestyle dramatically. One way to tackle a large goal is to break it down into smaller pieces. </p>
<p>Consider a marathon runner. No new runner starts off running 26 miles; each one has to build up to it. They break monstrous goals into smaller pieces that increase steadily over many months. You can approach the new <a href="http://www.health.gov/PAGuidelines">physical activity guidelines</a> in the same way. By tracking your progress, using incrementally more challenging goals, and celebrating milestones of achievement, you can move yourself closer to reaching the big goal.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/245105/original/file-20181112-83593-1m0bnnc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/245105/original/file-20181112-83593-1m0bnnc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/245105/original/file-20181112-83593-1m0bnnc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/245105/original/file-20181112-83593-1m0bnnc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/245105/original/file-20181112-83593-1m0bnnc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/245105/original/file-20181112-83593-1m0bnnc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/245105/original/file-20181112-83593-1m0bnnc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Fitness-tracking devices are a great way to track time, heart rate and distance.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/running-man-smart-watch-concept-technology-1186392550?src=KRhHmG_09f5QRX2PNEQmkg-1-57">areebarbar / Shutterstock.com</a></span>
</figcaption>
</figure>
<p>The first goal you set should be a pretty easy goal – so easy you should be thinking, “Oh, come on! That is too easy!” Say, for example, you get about 30 minutes of exercise per week. Could you increase to 35 minutes per week for the next three weeks? Once you’ve nailed 35 minutes for 2-3 weeks, bump it up to 40 minutes. The idea here is that you are building slowly, getting used to each step before moving onto the next step. Each step is also enhancing your physical fitness and conditioning so the next step won’t feel much more difficult than the one before. From a time management perspective, sneaking in an extra five minutes here and there is also far easier than finding time blocks of 30 to 60 minutes. </p>
<p>If you are far from 150 minutes right now, forget about 150 right now. Come up with a goal that is “Oh, come on!” easy and then go from there. You can track your progress with wearable devices, smartphone apps or good old-fashioned pen and paper. However you track your progress, it is important to have a plan that you can track and keep trying to raise the bar for yourself – ever so gently.</p>
<h2>The best thing you can do for your health</h2>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/245110/original/file-20181112-83596-s6w6rf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/245110/original/file-20181112-83596-s6w6rf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=356&fit=crop&dpr=1 600w, https://images.theconversation.com/files/245110/original/file-20181112-83596-s6w6rf.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=356&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/245110/original/file-20181112-83596-s6w6rf.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=356&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/245110/original/file-20181112-83596-s6w6rf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=448&fit=crop&dpr=1 754w, https://images.theconversation.com/files/245110/original/file-20181112-83596-s6w6rf.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=448&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/245110/original/file-20181112-83596-s6w6rf.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=448&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Think of exercise as a 401K for your body. The benefits grow over time.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/american-retirement-savings-concept-piggy-bank-244213030?src=FTkNI8Dgq7yTzSdf_3wKZg-1-13">DD Images / shutterstock.com</a></span>
</figcaption>
</figure>
<p>The experts call physical activity the “best buy” in public health. And the guidelines are based on evidence from <a href="https://health.gov/paguidelines/second-edition/report/pdf/PAG_Advisory_Committee_Report.pdf">thousands of studies</a>. Based on this evidence, an expert panel concluded that exercise increases our lifespans, prevents that sneaky annual weight gain and reduces the risk of almost every chronic disease: cardiovascular disease, diabetes and many cancers. No other single behavior can do as much good for your health. By investing some time into exercise now, you get to cash in later. Think of it as the 401K for a long, healthy and happy life. </p>
<p>Of course, we don’t always make decisions in our long-term self-interest. We are wired more toward immediate rewards, and many health benefits of physical activity take years to appear. Some may be hard to notice at all, like preventing heart disease. </p>
<p>Fortunately, exercise has many immediate benefits. One of the biggest is the “feel good” effect afterwards. People consistently feel more focused, less stressed and more energized after physical activity. In fact, studies now show that regular physical activity can actually reduce anxiety and depression – with <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004366.pub6/full">effects equal to antidepressant medication or psychotherapy</a>. We are all just one workout away from feeling better than we do right now.</p>
<figure class="align-right ">
<img alt="" src="https://images.theconversation.com/files/245107/original/file-20181112-83576-yw5bz5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/245107/original/file-20181112-83576-yw5bz5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=425&fit=crop&dpr=1 600w, https://images.theconversation.com/files/245107/original/file-20181112-83576-yw5bz5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=425&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/245107/original/file-20181112-83576-yw5bz5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=425&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/245107/original/file-20181112-83576-yw5bz5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=534&fit=crop&dpr=1 754w, https://images.theconversation.com/files/245107/original/file-20181112-83576-yw5bz5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=534&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/245107/original/file-20181112-83576-yw5bz5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=534&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Studies show that good physical health is tied to good mental health.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-vector/brain-heart-characters-255723022">Beatriz Gascon J / Shutterstock.com</a></span>
</figcaption>
</figure>
<p>One word of caution: Be careful not to push too hard too soon. Exercising hard can feel unpleasant. Most people don’t repeat activities that feel unpleasant. Find something you enjoy and keep it fun if you want that behavior change to stick.
When you hear all the news about the new physical activity guidelines, try not to let it discourage you. Set the numbers aside for now and just ask yourself, “How can I move a little more and sit a little less than I do now – and how can I make it fun?” </p>
<p>You got this.</p><img src="https://counter.theconversation.com/content/106741/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>David E. Conroy receives funding from the National Institutes of Health and National Science Foundation. He is affiliated with The Pennsylvania State University and Northwestern University. </span></em></p><p class="fine-print"><em><span>Sherry Pagoto receives research funding from the National Institutes of Health. She is a paid scientific adviser for Fitbit. </span></em></p>The new Physical Activity Guidelines for Americans have just been released, and here is the bottom line: Just move. Bike, walk, run or lift weights. It all counts toward your weekly exercise quota.David E. Conroy, Professor of Kinesiology and Human Development (Adjunct Professor of Preventive Medicine at Northwestern University), Penn StateSherry Pagoto, Professor of Allied Health Sciences, University of ConnecticutLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/650412016-12-07T18:37:26Z2016-12-07T18:37:26ZExercise: motivation gets you started, but routine keeps you going<figure><img src="https://images.theconversation.com/files/136852/original/image-20160907-25257-106wxbd.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Half of people who started an exercise regime stopped within six months. </span> <span class="attribution"><a class="source" href="https://unsplash.com/photos/W2TqzejmjJw">Unsplash/Kyle Kranz</a></span></figcaption></figure><p><em>This article is part of our package looking at the <a href="https://theconversation.com/au/topics/benefits-of-exercise-33888">benefits of exercise</a>. Have a look at our <a href="http://theconversation.com/interactive-body-map-physical-inactivity-and-the-risks-to-your-health-68157">interactive body map</a> on the risks of inactivity.</em></p>
<hr>
<p>Our interactive body map of how a lack of physical activity makes you sick may have got you thinking, but it can be difficult to know how to get started if you don’t regularly exercise. </p>
<p>Here we review the best science about how to start an exercise habit, and how to keep it going.</p>
<h2>What type of exercise, and how much?</h2>
<p>The government tells us we should get <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2796944/">at least 150 minutes</a> of moderate to vigorous physical activity per week, and preferably 300 minutes. Moderate physical activity is generally described as exercise at least as intense as brisk walking – things like swimming, <a href="http://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-13-966">household chores</a> and mowing the lawn all count. </p>
<p>For instance, in Nazi Germany, the women’s organisation <em>Frauenschaft</em> sponsored a “<a href="http://search.informit.com.au/documentSummary;dn=522342213696852;res=IELAPA">Health through Housework</a>” movement which combined household chores with Swedish gymnastics. Picture making the bed standing on one leg and you’ve pretty much got the idea. </p>
<p>Vigorous physical activities are those that cause you to feel puffed, and include jogging, hiking and shovelling. Vigorous physical activity counts double: just 75-150 minutes per week is enough to make sizeable health gains.</p>
<p>Moderate and vigorous physical activities have important benefits for health by stressing the <a href="http://circ.ahajournals.org/content/107/24/3109.long">heart system</a>, and therefore stimulating it to adapt. In addition, they <a href="http://www.sciencedirect.com/science/article/pii/S0033062013001655">contribute to weight control</a> through burning calories, <a href="http://onlinelibrary.wiley.com/doi/10.1002/da.22043/full">improve mood</a> through release of endorphins, and benefit metabolic health (warding off diseases such as diabetes and cancer) by altering <a href="http://www.sciencedirect.com/science/article/pii/S0002822308000175">hormonal</a>, <a href="http://www.sciencedirect.com/science/article/pii/S0002822308000175">inflammatory and immune</a> responses.</p>
<p>In addition to moderate and vigorous physical activity, the guidelines recommend that physical activity should include muscle strengthening activities at least twice a week. Such activities include lifting weights or heavy chores that involve carrying loads. In particular, strengthening activities have important benefits for <a href="http://link.springer.com/article/10.2165/11597670-000000000-00000">bone health</a>. </p>
<h2>Getting started</h2>
<p>We used to think of physical activity in terms of leisure-time activities, like sports and fitness activities. However, health scientists now recognise that most forms of physical activity have beneficial effects. Physical activity from daily chores, or walking or cycling to get from place to place, are all helpful and offer realistic ways for people to squeeze more physical activity into their busy lifestyles. </p>
<p>It’s surprising how much difference a little effort can make. Imagine you decide to get off the bus a stop early, and walk the extra 500 metres to work, and then do the same on the way home. That’s an extra kilometre every day, or about 60 minutes of exercise a week. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/136853/original/image-20160907-25279-1k0pq8c.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/136853/original/image-20160907-25279-1k0pq8c.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/136853/original/image-20160907-25279-1k0pq8c.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/136853/original/image-20160907-25279-1k0pq8c.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/136853/original/image-20160907-25279-1k0pq8c.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/136853/original/image-20160907-25279-1k0pq8c.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/136853/original/image-20160907-25279-1k0pq8c.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/136853/original/image-20160907-25279-1k0pq8c.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Yep, this counts.</span>
<span class="attribution"><span class="source">from www.shutterstock.com</span></span>
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</figure>
<p>That much exercise will reduce your risk of dying at any given age by about 10%. In theory, over a year you would lose 3kg of body fat. However <a href="http://www.nejm.org/doi/full/10.1056/NEJMsa1208051#t=article">research has found</a> that people tend to crank up their eating and wind down their other exercise habits when they do these added extras, so your actual weight loss might be more like 500g.</p>
<p>It’s thought that <a href="https://health.gov/Paguidelines/Report/pdf/CommitteeReport.pdf">physical activity accrued in sustained “bouts”</a> (continuous periods of physical activity lasting 10 minutes or more) may have extra health benefits, although shorter spurts of activity also have a cumulative benefit.</p>
<p>Aim to gradually build up your physical activity, building on your base level of physical activity until you eventually meet the guidelines. The relationship between physical activity dosage and health effects <a href="http://www.annualreviews.org/eprint/Gux5SyHhheDNyxEnSudM/full/10.1146/annurev-publhealth-031210-101151">is on a curve</a>. It’s a bit like money: an extra 10 minutes a day means large health gains for someone who gets no exercise, whereas the same increase for someone already exercising for an hour a day will deliver diminishing returns.</p>
<p>If you’re starting from a low base, choose moderate, rather than vigorous, activities. This minimises your chance of getting an injury, and maximises your prospects of keeping your new habit going. </p>
<p><a href="https://www.researchgate.net/profile/Anatole_Martin/publication/11176608_Adherence_to_exercise_prescriptions_Effects_of_prescribing_moderate_versus_higher_levels_of_intensity_and_frequency/links/54807c450cf20f081e7256db.pdf">Research clearly shows</a> that people who go hard early are more likely to drop out. If you have a pre-existing health condition such as high blood pressure, diabetes or arthritis, consider consulting your doctor first (though if your doctor is worth her salt, she will already have recommended physical activity, as it is a key component of managing these conditions). </p>
<h2>Maximising your success</h2>
<p>Unfortunately, it is common for people to fall off the physical activity wagon, and <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181282/">an estimated 50% of people</a> who start a new exercise program will have given it up within 6 months. However, science has identified numerous factors that increase your chances of sticking with it.</p>
<ol>
<li><p>Make a commitment to others. Exercise with a friend, or sign up to a team or group fitness program. Being around others who exercise is <a href="http://hlth315alitiana.pbworks.com/f/Anderson,%20Wojcik,%20Winett,%20Williams.pdf">proven to increase</a> people’s motivation to continue with their own exercise plans.</p></li>
<li><p>Choose a form of exercise you <a href="https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-9-78">feel competent doing and enjoy</a>. If there is a new form of exercise that interests you, but you don’t feel confident about it, find an exercise professional who can teach you.</p></li>
<li><p>Give your lifestyle a spring clean. <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2180189/">Evidence suggests</a> that healthy behaviours reinforce each other. For example, changing your diet can be a catalyst for continuing a new exercise program.</p></li>
<li><p>Set goals for your exercise. Goals that are specific, measurable and timely can <a href="http://her.oxfordjournals.org/content/22/4/532.full.pdf+html">significantly increase your chances</a> of success.</p></li>
<li><p>Be aware of barriers you face (such as time and energy for exercise) and <a href="https://www.researchgate.net/profile/Stefanie_Williams/publication/26655811_What_is_the_best_way_to_change_self-efficacy_to_promote_lifestyle_and_recreational_physical_activity_A_systematic_review_with_meta-analysis/links/0046353022cda181f9000000.pdf">proactively plan strategies</a> for addressing these. For example, having an exercise schedule can help people with lack of time, while planning exercise earlier in the day can help if energy or weakness are barriers.</p></li>
</ol>
<p>Some of you may be thinking of other, more “intimate” and socially interactive methods of getting exercise. There’s bad news on this front. A <a href="http://www.nejm.org/doi/full/10.1056/NEJMsa1208051#t=article">bout of sexual activity uses about 90kJ</a>, about the same as a gentle six-minute walk. You get more bang for your buck, so to speak, from the walk to work.</p>
<hr>
<p><em>If you want to take part in our Facebook and smartphone physical activity study, you can <a href="http://www.unisa.edu.au/Research/Sansom-Institute-for-Health-Research/Laboratories-and-Facilities/Clinical-Trial-Facility/Volunteers/Active-Team/">register your interest here</a>.</em></p><img src="https://counter.theconversation.com/content/65041/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Carol Maher receives funding from the National Health and Medical Research Council and the National Heart Foundation. </span></em></p><p class="fine-print"><em><span>Tim Olds receives funding from the ARC and the NHMRC.</span></em></p>Here we review the best science about how to start an exercise habit, and how to keep it going.Carol Maher, National Heart Foundation Senior Research Fellow in Physical Activity, Sedentary Behaviour and Sleep, University of South AustraliaTim Olds, Professor of Health Sciences, University of South AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/581132016-09-20T13:41:01Z2016-09-20T13:41:01ZWorking out how much exercise to do will take more
than the latest wearable tracker<figure><img src="https://images.theconversation.com/files/131080/original/image-20160719-7906-1sv72pl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Exercise look.</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>Ancient Greek scholars realised long ago that physical activity was a requirement for good health. Hippocrates proposed that “eating alone will not keep a man well – he must also take exercise”, while Galen [later noted](http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(12) that “the body is in need of motion, exercise is healthy and rest morbid.” </p>
<p>Roughly 2,000 years on, the empirical evidence for physical activity as an essential part of a healthy lifestyle is overwhelming. Across many different types of <a href="http://www.ncbi.nlm.nih.gov/pubmed/22818936/">studies</a> and for various health-related outcomes the message is clear and consistent. Physical activity has a demonstrably important effect on the risk of disease and <a href="http://www.bmj.com/content/347/bmj.f5577">mortality outcomes</a>. </p>
<p>So you might expect that by now we would also be able to give people clear advice on exactly how much physical exercise is “enough”. Sadly, it is not that simple. Scientists <a href="http://www.bmj.com/content/354/bmj.i3857">recently claimed</a> that World Health Organisation recommendations on the amount of exercise we should do are <a href="https://www.theguardian.com/science/2016/aug/09/whos-recommended-level-exercise-too-low-beat-disease-study">too low to beat chronic diseases</a>.</p>
<p>Most countries have attempted to develop public health guidelines <a href="https://www.gov.uk/government/publications/uk-physical-activity-guidelines">advocating a minimum amount of physical activity</a>, usually along the lines of doing at least 150 minutes of moderate-to-vigorous exercise per week. So surely it should be easy for people to self-assess the effectiveness of their activity levels? And surely that task is made easier by using the latest wearable monitors? </p>
<p>Numerous devices available from dozens of different manufacturers mean that more than <a href="http://www.statista.com/statistics/413225/wearables-worldwide-unit-sales-forecast/">100m of these instruments</a> are predicted to be sold in 2016 alone. </p>
<p>But a <a href="http://www.ncbi.nlm.nih.gov/pubmed/27330025">recent study</a> showed that feedback from physical activity monitors is incompatible with current physical activity guidance. The study showed that most people will erroneously form the view that they are exceeding recommendations several times over. </p>
<p>In practice, it is difficult to combine official guidance with these kinds of technologies. For example, <a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0004337">based on a sophisticated assessment</a> of their physical activity against these guidelines 90% of men would receive the confusing message that they are both “active” and “insufficiently active”. By doing the same amount of exercise, a person might be considered active according to the guidance from the British <a href="https://www.gov.uk/government/organisations/department-of-health">Department of Health</a>, yet inactive in the view of the American <a href="http://www.cdc.gov/physicalactivity/basics/index.htm">Centers for Disease Control and Prevention</a>. So even with advanced measurement tools we lack an unambiguous understanding of whether a certain level of physical activity will deliver the health benefits required.</p>
<p>One reason for this discrepancy is that the 150-minute target was <a href="http://www.ncbi.nlm.nih.gov/pubmed/21128761">originally proposed</a> to be on top of “baseline” physical activity, or “normal lifestyle activities”. It is a prescription over and above background activity, a factor usually omitted from <a href="http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx">national guidelines</a> that use the 150-minute target. </p>
<figure class="align-right ">
<img alt="" src="https://images.theconversation.com/files/131084/original/image-20160719-8014-1b0exgc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/131084/original/image-20160719-8014-1b0exgc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=900&fit=crop&dpr=1 600w, https://images.theconversation.com/files/131084/original/image-20160719-8014-1b0exgc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=900&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/131084/original/image-20160719-8014-1b0exgc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=900&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/131084/original/image-20160719-8014-1b0exgc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1131&fit=crop&dpr=1 754w, https://images.theconversation.com/files/131084/original/image-20160719-8014-1b0exgc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1131&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/131084/original/image-20160719-8014-1b0exgc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1131&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Tracking fitness.</span>
<span class="attribution"><span class="source">shutterstock</span></span>
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</figure>
<p>A guideline that specifies an amount of activity above “normal lifestyle activities” is fine until people start using devices that capture all physical activity. Current standards were not formulated with these kinds of sophisticated measurement technologies in mind. A monitor will measure the effort involved in everything from running up the stairs to walking to the kitchen to switching the kettle on, and will not differentiate between the two, giving us the sense that we are doing more effective exercise than we are.</p>
<p>A more appropriate target when using these self-monitoring technologies, and specifically to account for normal lifestyle activities, is probably around 1,000 minutes per week of moderate-to-vigorous intensity activity, <a href="http://www.sciencedirect.com/science/article/pii/S0091743516301426">according to a recent study</a>. This is another estimation, but clearly, there is a huge difference between aiming for 150 instead of 1,000 minutes. And those keen to do the right amount of exercise for good health need to be aware of this discrepancy if they are using sophisticated technologies to assess their physical activity. </p>
<p>However this does not mean people need to do 1,000 minutes of “new” physical activity. It just means there is a lot of incidental activity that will be inevitably captured with these devices that needs to be taken into account. </p>
<h2>A measured approach</h2>
<p>A separate but equally important issue is that current recommendations focus on only moderate-to-vigorous intensity physical activity. But there are many other kinds of physical activity, such as sedentary time and overall energy expenditure. These other dimensions are <a href="http://www.ncbi.nlm.nih.gov/pubmed/25607280">demonstrably important</a> for health, meaning there is a smorgasbord of physical activity options and choices rather than a one-size-fits-all prescription. </p>
<p>Feedback on any one of these dimensions alone, however they are measured, might be misleading if taken in isolation from the others. In the future, it will be important to ensure that people are provided with a more holistic picture of their physical activity across multiple dimensions. In this way they can form a more accurate view of the appropriateness of their behaviour and capitalise on all the different ways they can benefit from physical activity.</p>
<p>Hippocrates and Galen would no doubt be surprised that we are still grappling with basic issues around the amount of physical activity required for good health. For most people, it is probably safe to say that some kind of increase in physical activity will bring health benefits. Monitoring devices provide good and very useful information, but as far as using that information to work out exactly how much exercise we need and whether we are doing enough, we’re not at the finish line yet.</p><img src="https://counter.theconversation.com/content/58113/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Dylan Thompson receives funding from BBSRC, MRC and NIHR. </span></em></p>The ideal fitness regime is not just a matter of time.Dylan Thompson, Professor and Director of Research, University of BathLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/562662016-05-09T04:32:17Z2016-05-09T04:32:17ZHealth Check: how to get off the couch and into exercise<figure><img src="https://images.theconversation.com/files/116879/original/image-20160331-28472-2rnd7z.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Starting an exercise regime from scratch can be daunting.</span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/petithiboux/11038545565/">Krissa Corbett Kavouras/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p><a href="http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines">Current guidelines</a> suggest Aussie adults should accrue at least 150 minutes of moderate-intensity exercise each week. However, <a href="http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/4364.0.55.004Chapter4002011-12">60% of us</a> fail to meet this recommendation, and around <a href="https://www.bakeridi.edu.au/Assets/Files/AusDiab_Report_2000.pdf">one in six</a> aren’t doing any regular exercise at all. </p>
<p>If this sounds like you, don’t despair. <a href="http://circ.ahajournals.org/content/124/7/789.full">Studies</a> <a href="http://jama.jamanetwork.com/article.aspx?articleid=415587">show</a> that any amount of physical activity is better than none. So there’s a strong rationale for getting off the couch, even if 150 minutes seems impossible. </p>
<p>If you’d like to be more active but aren’t sure where to start, here are some tips and ideas to help you move towards an active lifestyle. </p>
<h2>Walk the talk</h2>
<p>If you’re not doing any exercise at all, one of the best ways to start is with walking. Walking <a href="http://link.springer.com/article/10.2165/00007256-199723050-00004">has been described</a> as the nearest thing to a perfect exercise as it costs nothing, can be done almost anywhere and is suitable for people of all fitness and skill levels. In addition, studies have shown that walking at a brisk pace (around 5-8km/h) can result in <a href="http://europepmc.org/abstract/med/17275896">improved fitness and blood pressure</a>, <a href="http://www.annfammed.org/content/6/1/69.full">modest weight loss</a>, <a href="http://bjsm.bmj.com/content/42/4/238.full">lower risk of heart disease</a> and <a href="http://www.sciencedirect.com/science/article/pii/S1755296612000099">reductions in depressive symptoms</a>. </p>
<p>A number of great programs and resources are aimed at promoting walking. As a starting point, check out the evidence-based <a href="http://www.10000steps.org.au/index/general/">10,000 Steps</a> program and the great walking information provided by the <a href="http://heartfoundation.org.au/active-living/get-active/walking?gclid=CjwKEAjwrOO3BRCX55-L9_WojHoSJAAPxcSPfgCI1JG0uDIKnM4EYAPfXpJoYCLFHZ-3f9GGjDhq2BoC7V3w_wcB">Australian Heart Foundation</a>. For added motivation and support, you can even register to join a Heart Foundation walking group <a href="http://walking.heartfoundation.org.au/">near you</a>. </p>
<p>After building your fitness through walking, consider giving <a href="http://www.parkrun.com.au/">parkrun</a> a try. It’s a timed 5km fun run, but you can mix up periods of running and walking however you’d like. They are free to join and are held weekly at sites across the country. The parkrun community welcomes people of all ages and fitness levels, so don’t be concerned you’ll look out of place. </p>
<h2>Make exercise more enjoyable</h2>
<p>It’s all well and good to start exercising, but the real challenge is often in sticking with it. You are <a href="http://selfdeterminationtheory.org/SDT/documents/2011_SilvaEtAl_MSSE.pdf">much more likely</a> to maintain your exercise habit if you find something you enjoy. Fortunately, there are some simple tricks for making exercise more fun. </p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/116880/original/image-20160331-28445-ormjd0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/116880/original/image-20160331-28445-ormjd0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/116880/original/image-20160331-28445-ormjd0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=899&fit=crop&dpr=1 600w, https://images.theconversation.com/files/116880/original/image-20160331-28445-ormjd0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=899&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/116880/original/image-20160331-28445-ormjd0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=899&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/116880/original/image-20160331-28445-ormjd0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1129&fit=crop&dpr=1 754w, https://images.theconversation.com/files/116880/original/image-20160331-28445-ormjd0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1129&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/116880/original/image-20160331-28445-ormjd0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1129&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Find a friend you can exercise with and it won’t seem like such a chore.</span>
<span class="attribution"><span class="source">from www.shutterstock.com</span></span>
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</figure>
<p>First, find a friend. By meeting up with a friend, your exercise sessions are also an opportunity for socialising. And friends can be a useful distraction from the difficulty of the activity or any embarrassment you may feel exercising in public. </p>
<p>If you’re struggling to find a friend, furry friends are just as good! Dog owners are (on average) <a href="http://journals.humankinetics.com/jpah-back-issues/jpah-volume-8-issue-3-march/the-impact-of-dog-walking-on-leisure-time-physical-activity-results-from-a-population-based-survey-of-michigan-adults?aoCookiePolicy=1&ActionType=2_SetCurrency&CurrencyCode=1">more active</a> than those without canine companions. </p>
<p>Second, listen to music. If you prefer to exercise alone, music is another great way to distract you from feelings of exertion, leading to <a href="http://web.b.ebscohost.com/abstract?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=09732152&AN=52722029&h=FXOseDTxnEzBaF%2f5fBzpxFNDTo2EgyGRsDPhVIwzk1AzVmhddv%2bRe5NGK99RDtjkXVall%2fRK4nkxf8IJQwBYQA%3d%3d&crl=c&resultNs=AdminWebAuth&resultLocal=ErrCrlNotAuth&crlhashurl=login.aspx%3fdirect%3dtrue%26profile%3dehost%26scope%3dsite%26authtype%3dcrawler%26jrnl%3d09732152%26AN%3d52722029">greater enjoyment</a>. Also, selecting music with a fast tempo can make you <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2009.00948.x/full">work harder</a> than you might otherwise have done. </p>
<p>Finally, exercise outdoors. Exercising in the great outdoors, in particular natural environments and green spaces, can give you a feeling of vitality that indoor environments <a href="http://pubs.acs.org/doi/abs/10.1021/es102947t">just can’t match</a>. In a <a href="http://www.tandfonline.com/doi/abs/10.1080/02701367.2009.10599600">recent study</a>, women walking outdoors reported greater enjoyment and stronger intentions to continue walking in future compared with those walking indoors. </p>
<h2>Plan to succeed</h2>
<p>Preparation and planning are critical when trying to implement a new habit. This is certainly true for exercise. </p>
<p>Although many people believe they need to wait for motivation to arrive before exercising, the reality is that successful exercisers plan for times when their motivation may wane. Research has consistently shown those who plan their exercise sessions (known as action planning) are <a href="http://www.sciencedirect.com/science/article/pii/S1469029213000290">much more likely</a> to do them. </p>
<p>Planning for the barriers to exercise that inevitably pop up as part of everyday life (known as coping planning) is <a href="http://onlinelibrary.wiley.com/doi/10.1348/135910705X43804/abstract?userIsAuthenticated=false&deniedAccessCustomisedMessage=">also important</a> for helping you stick with exercise long-term. You can find a free planning template and some additional information <a href="http://www.ghc.org/healthAndWellness/?item=/common/healthAndWellness/conditions/diabetes/exercisePlan.html">here</a>. </p>
<p>In addition to planning, it’s useful to monitor your progress over time to see whether you have been achieving the exercise goals you’ve set. There are some great apps that can help you with self-monitoring, such as the <a href="https://www.vichealth.vic.gov.au/media-and-resources/vichealth-apps/healthy-living-apps/way-of-life--the-ultimate-habit-maker--breaker">Way of Life</a> habit tracker. Check out some other top-rated healthy living apps <a href="https://www.vichealth.vic.gov.au/media-and-resources/vichealth-apps">here</a>.</p>
<h2>Go hard <em>then</em> go home</h2>
<p>The most commonly cited barrier to exercise among adults is <a href="http://www.sciencedirect.com/science/article/pii/S009174359699982X">lack of time</a>. For parents of young children or busy working professionals, finding a spare 150 minutes a week might seem like a pipe dream. But, exciting new research into the effects of <a href="https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf">high-intensity interval training</a> is showing that short, highly vigorous “bursts” of exercise followed by brief rest periods can provide, in a fraction of the time, the same health benefits as larger volumes of training. </p>
<p>According to <a href="http://link.springer.com/article/10.1007%2Fs00421-011-2254-z">one study</a>, improvements in important health markers were achieved through as little as three minutes of exercise per week! High-intensity interval training may not be for everyone, but if you can handle the “all out” efforts, this mode of training could be a great way to be active if you are time-poor.</p>
<p>Starting a new exercise habit can be a real challenge, but the <a href="http://www.cmaj.ca/content/174/6/801.long">benefits</a> are well worth it. Just remember, fitness is a journey not a destination … so try to enjoy it.</p><img src="https://counter.theconversation.com/content/56266/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jordan Smith does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Current guidelines suggest Aussie adults should accrue at least 150 minutes of moderate intensity exercise each week. However, 60% of us fail to meet this recommendation.Jordan Smith, Lecturer in Physical Education, University of NewcastleLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/487542015-11-17T19:05:12Z2015-11-17T19:05:12ZDo men need to exercise harder than women to prevent stroke?<figure><img src="https://images.theconversation.com/files/98954/original/image-20151020-23249-1e8oj30.jpg?ixlib=rb-1.1.0&rect=18%2C1543%2C3997%2C2689&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">While women can benefit from a brisk walk, men really have to work up a sweat. </span> <span class="attribution"><span class="source">from www.shutterstock.com</span></span></figcaption></figure><p><a href="http://stroke.ahajournals.org/content/early/2013/07/18/STROKEAHA.113.001538">Emerging evidence</a> suggests physical activity is a good means of preventing a <a href="https://circ.ahajournals.org/content/early/2013/12/18/01.cir.0000441139.02102.80">stroke</a>. In the event that someone who regularly exercises does have a stroke, they are likely to have a less severe stroke and better outcomes in the <a href="http://www.ncbi.nlm.nih.gov/pubmed/19602474">early</a> and <a href="Prestroke%20physical%20activity%20is%20associated%20with%20severity%20and%20long-term%20outcome%20from%20first-ever%20stroke">later</a> stages of rehabilitation.</p>
<p>The American Heart Association has adopted regular physical activity as one of the key factors in <a href="http://www.ncbi.nlm.nih.gov/pubmed/23743971">its strategy</a> to <a href="http://stroke.ahajournals.org/content/46/6/1735.extract">prevent and reduce</a> the impact of cardiovascular disease and stroke.</p>
<p>We know that physical activity is good for us, but many still struggle to fit it into their daily routine. Even those who have several risk factors for cardiovascular events such as stroke or heart attack are reluctant to exercise. <a href="http://www.ncbi.nlm.nih.gov/pubmed/25075347">The main reasons</a> they report for not exercising are lack of energy, interest and motivation. </p>
<p>Many people report they are physically active, but are not interested in going to a gym or being involved in formal, structured (and perhaps costly) exercise. </p>
<p><a href="http://bjsm.bmj.com/content/early/2011/08/01/bjsm.2011.085662.short">Public health messages</a> have almost given up on getting people to exercise. Instead they tell us sitting is bad for you, and we should sit less and move more, because prolonged sitting (and too much TV) will hasten our death.</p>
<p>The elusive question in the research is how much exercise has to be done to reap the cardiovascular benefits. Humans are fickle creatures and it is not easy to measure their physical activity habits in terms of intensity, duration, frequency or even optimal type of exercise. All we know is that something is better than nothing.</p>
<h2>Men vs women</h2>
<p>Actually capturing the amount of exercise undertaken can be difficult, so many large-scale cohort studies have had to reduce the questions to simple measures. Questions might ask how many times a week a person exercises, how far they walk and at what pace.</p>
<p><a href="http://www.ncbi.nlm.nih.gov/pubmed/23868271">Our research has shown</a> that men needed to exercise at a vigorous intensity, enough to work up a sweat, four times a week to protect against stroke. There was no relationship between vigorous activity and stroke risk in women. </p>
<p>Instead, other <a href="http://www.ncbi.nlm.nih.gov/pubmed/20371746">large research trials</a> found women who walked for longer (more than two hours per week) and at a brisk pace were less likely to suffer stroke than those who walked at an <a href="http://www.ncbi.nlm.nih.gov/pubmed/10865274">easy pace</a>.</p>
<p>We <a href="http://www.ncbi.nlm.nih.gov/pubmed/25882053">reviewed the literature</a> to show that quite a number of disparities exist in the optimal intensity and amount of exercise for men and women.</p>
<p>The overall impression is that men should exercise harder than women to get the same health benefits. However, we are not sure why this is. Is there really a difference in the way that men and women respond to exercise, or has the research to date failed to answer this question adequately?</p>
<p>The large-scale epidemiological studies we looked at included those investigating <a href="http://www.ncbi.nlm.nih.gov/pubmed/9880379">men</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/10865274">women</a>. They all asked different questions to measure levels of physical activity, targeting different exercise types and intensities. Walking was more commonly studied, and in more detail, in women, which explains the larger body of evidence for that in female participants.</p>
<p>Even studies comparing men and women have focused their questions towards low or moderate to vigorous physical activity, making direct comparisons between exercise intensity difficult. </p>
<p>We would need a large-scale study asking people to exercise at different dosages, regularly and consistently, and then follow them for at least ten years to collect their health outcomes. This would take thousands of participants, numerous sites and possibly millions of dollars. </p>
<p>In the meantime we should stick to the <a href="http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#apaadult">department of health’s guidelines</a> and sit less and move more.</p><img src="https://counter.theconversation.com/content/48754/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Michelle McDonnell has received research funding from the National Health and Medical Research Council, the National Stroke Foundation, the Ian Potter Foundation, the Nancy and Vic Allen Stroke Prevention Fund and the Brain Foundation. </span></em></p>Men and women have to exercise different amounts to get the same stroke-preventing benefits.Michelle McDonnell, Lecturer in Rehabilitation, University of South AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/366562015-01-26T19:29:03Z2015-01-26T19:29:03ZTwo-hour screen limit for kids is virtually impossible to enforce<figure><img src="https://images.theconversation.com/files/69851/original/image-20150123-12091-1sg5w6y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Current guidelines ignore the fact that young Australians use screens for homework, social media and entertainment. </span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/aplumb/2174990245">Andrew Plumb/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-sa/4.0/">CC BY-NC-SA</a></span></figcaption></figure><p>It’s almost universally recommended that for optimal physical and mental health, children engage in 60 minutes of physical activity each day and limit the time they spend watching TV, playing computer games, and surfing the net on various devices. </p>
<p>In 2001, the <a href="http://www.ncbi.nlm.nih.gov/pubmed/11158483?dopt=Abstract&holding=f1000,f1000m,isrctn">American Academy of Paediatrics</a> released guidelines recommending children under two years have no screen exposure and children over two should have no more than two hours for entertainment per day. </p>
<p>The <a href="http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#apa512">Australian Department of Health</a> followed suit, recommending no screen time for children under two, a maximum of one hour for children aged two to five years, and two hours for children aged five to 17. </p>
<p>The guidelines are based on past research <a href="http://www.ncbi.nlm.nih.gov/pubmed/22874734">suggesting</a> that high levels of screen-based media use can impact on children’s physical and mental health outcomes</p>
<p>But while achieving the physical activity part of the recommendation is realistic, limiting screen use to two hours is becoming <a href="http://www.biomedcentral.com/1471-2458/15/5">virtually impossible</a>. After all, young Australians use screens for homework, social media <em>and</em> entertainment. </p>
<h2>Level of screen use</h2>
<p>Our research team <a href="http://www.biomedcentral.com/1471-2458/15/5">surveyed</a> more than 2,500 students across 25 Australian public and private schools to investigate how they use modern media devices. </p>
<p>We asked children from Years three, five, seven and nine (ages eight to 16 years) to indicate the number of hours they use screens to watch TV, play games, use social media and go online – from when they woke up until they went to bed, including before, during and after school. </p>
<p>The results revealed 47% of boys and 43% of girls in Year three exceeded the two hours screen time limit per day. The trend among older children is even higher: 70% of year nine boys and 92% of year nine girls exceeded the recommendations.</p>
<p>On average, Year three students had around three hours of screen time per day; by Year nine, this increased to four hours for boys and six hours for girls. </p>
<p>The most popular activities were watching TV (94%), listening to music or watching videos (92%), Googling (86%) and web research for school work (63%). </p>
<p>Boys were more likely to exceed the recommendation when playing computer games, while girls were more likely to do so through social networking, web use and watching TV, DVDs and movies.</p>
<h2>Diversity of screens</h2>
<p>The results challenge the currency of the recommended two-hour limit of screen time and whether children can meet it – or whether they should. </p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/69865/original/image-20150123-2173-w77wl4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/69865/original/image-20150123-2173-w77wl4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/69865/original/image-20150123-2173-w77wl4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=882&fit=crop&dpr=1 600w, https://images.theconversation.com/files/69865/original/image-20150123-2173-w77wl4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=882&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/69865/original/image-20150123-2173-w77wl4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=882&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/69865/original/image-20150123-2173-w77wl4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1108&fit=crop&dpr=1 754w, https://images.theconversation.com/files/69865/original/image-20150123-2173-w77wl4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1108&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/69865/original/image-20150123-2173-w77wl4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1108&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">If you’re putting other screen time rules in place encourage your kids to be active, you’re doing all right.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/demandaj/5751753972">amanda tipton/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span>
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<p>When the recommendations were first devised, the technology at the time was largely television and video games and the research in the area related to the typically sedentary nature of these activities. </p>
<p>Today, the technology available to a large number of children is diverse, mobile and always connected. Children have easy access to an enormous amount of content when it suits them. They can play multi-player online games and constantly be in contact with all their friends. </p>
<p>Children are also able to actively engage in the media through consumer devices that make recording, producing and publishing their own content easy. </p>
<p>So it’s unsurprising that children have found the nature of the online world alluring.</p>
<h2>How do parents navigating this new world?</h2>
<p>Available evidence suggests that the more time spent on screen-based activities, particularly television and video games above the current recommendations, the greater the association with adverse physical and mental health. </p>
<p>But the current recommendations on screen use do not account for the number and type of modern devices and how they have permeated every day life. Nor do they consider the potential benefits to screen use. </p>
<p>In the next stage of our research, we’re investigating the health consequences of modern screen use so we can devise modern screen time recommendations, based on age, that clearly differentiate content and how it is used. </p>
<p>In the meantime, you can limit your children’s screen time through household-based rules that suit your family. Also, try to understand more about their screen use, what they’re getting from it, and how they balance screen time and other activities.</p>
<p>Even if you’re not achieving the two hour limit, you are not failing your kids. If you are putting rules in place that limit their screen use and encouraging them to do physical activity, sit less and physically be with their friends, you’re doing all right.</p><img src="https://counter.theconversation.com/content/36656/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Michael Rosenberg received funding from the Western Australian Health Promotion Foundation (Healthway) for this research.</span></em></p><p class="fine-print"><em><span>Stephen Houghton receives funding from the Western Australian Health Promotion Foundation
(Healthway) for this research.</span></em></p><p class="fine-print"><em><span>Simon Hunter does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>It’s almost universally recommended that for optimal physical and mental health, children engage in 60 minutes of physical activity each day and limit the time they spend watching TV, playing computer…Michael Rosenberg, Associate Professor, Health Promotion Evaluation Unit, The University of Western AustraliaSimon Hunter, Senior Lecturer, University of Strathclyde Stephen Houghton, Director/Referral and Assessment Clinic, Centre for Child and Adolescent Related Disorders, The University of Western AustraliaLicensed as Creative Commons – attribution, no derivatives.