Yeah 'cause shortly after I got my injury I wasn't wanting do much at all really. The idea is that you set yourself small goals which are certainly achievable and then we can increase these goals on a weekly basis. The main point about the physical activity, it needs to be regular daily exercise.Īnd if you're doing very little right now then you start off doing very small things.Īnd they may be as simple as watching less TV, taking a short walk around the house or even just walking to school. Some examples include showering and getting dressed, helping with the washing up, folding clothes, strolling around the house, park, or shops, playing musical instruments, gentle movements in a pool. Gentle activities tend to be ones where you may not even notice or think of it as an activity, but they involve moving.Some examples include brisk walking, bike riding or skateboarding with friends, dancing, hand-ball, playing in the surf, climbing a tree, helping with sweeping or vacuuming. Moderate activities involve getting up and about, usually using the whole body, but not huffing and puffing or feeling sweaty.Some examples include running, swimming laps or training for sport such as netball or soccer. Vigorous activities tend to make you “huff and puff”.There are 3 main ways of describing the intensity of an activity – vigorous, moderate, and gentle. For example, from 10am-11am you may spend 40 mins sitting in class, 5 mins walking from class to meet your friends for recess, and 15 mins standing with your friends eating morning tea. Use a watch, pen / paper / iPod / iPad to record how long you spend doing the activity. How much time do you spend doing the activity? This includes things like sleeping, travelling to/from school, sitting in class, playing sport, sitting down for meals, lying on the couch to watch TV, standing in the kitchen to wash up, and so on. It will also show you periods of time where you may be inactive.The table covers three main areas: 1. This table will help you work out whether you are getting 6 minutes or 60 minutes of moderate to vigorous activity a day. One way of working out what you are currently doing is through the use of a 24 hour activity table. It is important to recognise your current levels of physical activity on a usual day. View video transcript Working out current levels of activity
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