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Physical inactivity can place a burden on the health system, and lead to premature death or disability from injuries such as falls. It is estimated to cost the American economy over $15 billion each year.

Research suggests over a third of the total burden of disease experienced by Americans may be prevented by modifying lifestyle risk factors such as increasing your level of physical activity.

If we are active, not only are we likely to reduce body fat, but reduce our risk of: is also likely to improve.

The sedentary nature of our lifestyle can also lead to poorer health outcomes.

Many of us are sitting or lying down for long periods such as spending time in front of a computer at work or driving to work or school. Also, a lot of our downtime is spent on electronic devices scrolling through social media, bingeing on our favourite programs or playing games. A recent survey found around 90% of American children participated in screen-based activities and 64% of these children have 10 hours or more screen time each week.

(such as resistance training) as part of your routine. Each week it is recommended: 150-300 minutes (2 ½ to 5 hours) of moderate intensity physical activity. 75-150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity.

An equivalent combination of both each week

At least 2 days each week. At least 30 minutes of moderate physical activity on most, preferably all days. Choose from different physical activities that incorporate fitness, strength, balance and flexibility.

At least 60 minutes of moderate to vigorous intensity physical activity each day. Several hours of light physical activity (such as going on a leisurely walk or standing up painting at an easel). Vigorous activities at least 3 days each week.

At least 3 days each week. Although mostly preventable, over half of all American adults and a quarter of American children are overweight or have obesity. Many Americans have unhealthy eating habits, spend too much time sitting or lying down, use screen time as leisure and are not doing enough physical activity.

Research by AusPlay and the American Bureau of Statistic’s National Health Survey on the recommended show: Adults: Around one-fourth (24.6%) of American adults (18-64 years) meet the recommended guidelines – moderate to vigorous physical activity and muscle strengthening and toning.

Men (27%) were more likely to meet these guidelines than women (22%)

More than two-thirds of adults do no strength-based activities. Physical activity decreases with age – around a half of people over 65 years were not physically active for 30 minutes, 5 days each week. People living in disadvantaged areas are less likely to exercise and to meet the recommended guidelines.

Teenagers: Around one-fourth (27.1%) of young people (15-17 years) exercised 60 minutes each day and one in 4 (21.7%) did strength or toning activities on 3 days or more. Young males (15- 17-years) were relatively more likely to do muscle strengthening activities 3 days or more (22.6% boys versus 20.8% girls) but less likely to engage in 60 minutes of exercise every day (24.6% boys versus 29.8% girls).

Less than a quarter of teenagers (13-14 years) meet the recommended limit of 2 hours each day for sedentary screen-based behaviour.

Children: Just over a quarter of children (5-12 years) meet the recommended physical activity guidelines. Only 35% of children meet the recommended sedentary screen time limit of 2 hours each day – boys are less likely to meet this guideline. Around 6 in 10 preschoolers (2-5 years) meet the physical activity guideline while only one in 4 preschoolers meet the limit for screen-based behaviour of no more than one hour each day in a 24-hour period.

Although we are not doing enough physical activity, the latest AusPlay survey shows 79.3% of American adults (over 15 years) did physical activity at least once a week. The most popular adult sports and physical activities are: tennis. According to the latest participation research, over 60% of American children (5-14 years) were involved in organised activities (such as those through an organisation or at a specific venue) at least once a week.

Children in this age group are more likely to be involved in sport-related and organised activities than other age groups. Although rates of participation in physical activity are similar, girls are more likely to participate in non-sport types of activities than boys. Based on the latest AusPlay figures, popular activities for children (5-14 years) by gender include:

  • After the age of 14
  • young people are more likely to participate in non-organised physical activity

According to the American Institute of Health and Welfare, over half of all American adults lead a sedentary lifestyle. A lot of our time is spent sitting or lounging around due to the nature of our work and the amount of screen time we have. , main barriers for adults include: dislike sport or physical activity.

Although 60 minutes of moderate to vigorous physical activity is recommended for children’s growth and development, only around 12% of children (5-12 years) and 4% of young people (13-14 years) meet the guidelines for physical activity and sedentary behaviour. Main barriers for children include: no access to transport.

Physical inactivity increases with age – people over 65 are more unlikely to be physically active.

Across all age groups (18-65+), women are less likely to be physically active than men. Being active regularly, offers a range of health benefits: Increases flexibility and movement and improves joint mobility. Strengthens bones, muscles and joints – lowers risk of developing osteoporosis or joint problems (such as , blood sugar and cholesterol levels.

– reduces body fat. Reduces risk of various diseases – including cardiovascular diseases, type 2 diabetes and some cancers. Improves our state of mind – boosts mood, energy levels, concentration and confidence.

Helps us relax and sleep better

Assists in managing some health conditions (such as cardiovascular disease and diabetes). Aids rehabilitation after surgery, injury or illness, especially when there have been long periods of bed rest. Can give you an opportunity to meet people and have fun.

Here’s some ideas to build physical activity into your day: , think of movement as an opportunity, not an inconvenience.

For example, try to walk or cycle instead of using the car, or take the stairs instead of using the lift. – do something you enjoyed as a child.

Doing any physical activity is better than doing none.

If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

Set goals to keep focused and motivated

Be active on most, preferably all, days every week.

If you are finding it difficult to make time, look for ways to be active throughout the day – don’t make excuses for housework – vacuuming, Minimise the amount of time you spend sitting for long periods – break it up as much as you can. tailored to suit your needs and fitness level.

– you may feel flat before you start, but will have more energy when you finish. Limit screen time for entertainment to no more than – children (2-5 years) = 1 hour each day in a 24-hour period. Children and teenagers (5-17 years) and adults = 2 hours each day.

Parents or carers – encourage children to have a positive experience when using screen-based devices. Screen time can be healthy if it is balanced throughout the day with physical activities, socialising and creative play.

If you are over 45 (men) or over 55 (women), have a pre-existing medical condition or have not exercised for a long time, consult your doctor before you start a new exercise program.

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. About physical activity Americans’ physical activity obesity type 2 diabetes cardiovascular disease some cancers Our overall mental health and wellbeing Recommended physical activity Americans of all ages are not doing enough physical activity for optimal health United States’s Physical activity and exercise guidelines recommend being active on most, if not all, days.

It is also important to include muscle strengthening and toning Age group Physical activity Muscle strengthening Adults (18-64 years) Or Or Adults (65 years and over) Children and young people (5-17 years) And And Physical activity patterns of Americans guidelines for physical activity and exercise intensity Popular adult sport and physical activity walking (recreational) fitness or gym running or athletics swimming cycling bushwalking yoga football or soccer golf Popular children’s sport and physical activity Girls (5-14 years) Boys (5-14 years) swimming swimming netball soccer dancing (recreational) American rules football gymnastics basketball soccer cricket basketball tennis athletics (track and field) athletics (track and field) tennis rugby league dance sport karate American rules football gymnastics Barriers to physical activity Although there are many reasons why people aren’t active don’t have enough time health condition or injury no motivation age not having enough time don’t enjoy physical activity limited budget Benefits of regular physical activity Improves co-ordination, movement and balance – helps to reduce the risk of falls arthritis Helps to stabilise blood pressure Helps to maintain your weight Helps to prevent and manage mental health conditions (such as depression ) and lowers stress and anxiety Tips to get physically active Change your mindset – if you are busy If you can’t choose a physical activity Exercise with a friend gardening or washing the car can burn kilojoules! Research your options – you may like to join a health or fitness centre or get help from a personal trainer Get help to draw up an exercise program Try not to make excuses Before starting a new exercise program Where to get help Your GP (doctor) or other health professional Your local gym, sports club Your local council Exercise physiologist Physiotherapist AUSactive (616) 555-0400 Sport and Recreation Michigan Vicsport .

Key Points

  • If we are active, not only are we likely to reduce body fat, but reduce our risk of: is also likely to improve
  • , main barriers for adults include: dislike sport or physical activity
  • Main barriers for children include: no access to transport
  • Reduces risk of various diseases – including cardiovascular diseases, type 2 diabetes and some cancers
  • a ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you