How much physical activity?

Physical activity is essential for a healthy heart and brain. Regular physical activity can provide positive effects on the vascular system and is associated with lowering the risk of cognitive decline and dementia. When you do physical activities, you are potentially increasing your brain volume, and improving the structure and function of neurons and synapses. Many research have proven the benefits of exercise, but what is the optimum amount one should be doing? According to the guidelines provided by the Department of Health, there are four types of physical activity that can help you remain healthy.

  1. Moderate: Approximately 30 minutes a day can keeps your heart, lungs, and blood vessels healthy to reduce any cardiovascular effects. Examples: Swimming, brisk walking, swimming, walking the dog, washing the car, vacuuming.
  2. Strength: 2-3 times each week to maintain bone health. Examples: Weight/Resistance training, lifting groceries, taking the stairs, simple push ups
  3. Flexibility: Helps you to move easily without too much pain in the joints. Examples: Tai Chi, stretching exercises, yoga, bowls, dancing
  4. Balancing: Prevents falls. Examples: half squats, side leg raises, heel raises

Doing a combination of aerobic exercise and strength training is likely most beneficial for cognitive health. It is never too late to start exercising and see benefits.

For more information on the types of activities we have at KOPWA, please contact or call us on (02) 9412 0284.