Module 5 Active Healthy Mother

Benefits of Activity

Okay, so what are the benefits of physical activity for women?

  • Increase physical fitness
  • Decreased risk of developing heart disease, stroke, cancer and type 2 diabetes
  • Prevention/treatment mild-moderate depression and anxiety
  • Lower cholesterol and blood pressure
  • Weight management
  • Prevention of osteoporosis and falls
  • Having fun/ socializing / meeting people
  • “Me” time – to do something for yourself
  • Prevent and manage low back pain and osteoarthritis
  • Improved sleep
  • Improved mood
  • Reduced stress
  • Sharpen your mind

If you completed the barriers questionnaire above, or know that you are not active enough, the next question may be: How much exercise should I be doing on a weekly basis?

The Australian National Physical Activity Guidelines (2019) advise the following;

  • 150 minutes of vigorous or 300 minutes of moderate intensity exercise per week
  • Muscle strengthening exercises 2 days per week
  • Reduce sedentary behaviour

How do I apply this to myself?

Be active in some way preferably all or most days of the week.

What is moderate exercise?

  • Breathing quickens but you are not short of breath,
  • Light sweat after 10 minutes
  • You can still talk whilst exercising
  • Example: Brisk walk, swim

What is vigorous exercise?

  • Challenging, quick breathing, puffing
  • Sweat after a few minutes
  • Can’t talk at the same time as exercising
  • Running, aerobics, netball, tennis, dancing
Entry last updated 24 February, 2020