Formal vs Incidental Exercise

When most people hear the word exercise they think of gym programs, organised sport and brisk morning walks. Whilst this is exercise, it is more accurately defined as ‘formal exercise’.
In addition to this however, the exercise you obtain from going about your daily activities is known as ‘incidental exercise’. Everyday tasks such as shopping, gardening and hanging out the washing can also offer health benefits similar to the benefits of a structured exercise program.
Regular exercise can:

• Help prevent heart disease, stroke and hypertension or high blood pressure
• Reduce the risk of developing Type II Diabetes and some cancers
• Help build and maintain healthy bones, muscles and joints therefore reducing the risk of injury
• Promote psychological well-being

Although formal and incidental exercise are different, they are both important.  It is therefore recommended that you should partake in a combination of both types of exercise according to the Australian recommendations, which are outlined below:

Formal Exercise

The Australian Guidelines for Exercise recommend that you partake in 150 minutes of planned formal exercise per week.  Ideally, you should aim to build up to five sessions per week for 30+ minutes each session. Exercise should be performed at a moderate-intensity; this should cause a slight but noticeable increase in your breathing and heart rate.  If you’re exercising to lose weight as well as keeping healthy, it is recommended that you exceed these recommendations. 

A general guideline for weight loss is:
Energy expenditure > Energy intake

This means that you should burn more energy than you consume through eating. Aim to accumulate 300 minutes per week, such as five one hour sessions. Formal exercise should consist mostly of aerobic activities such as running, brisk walking, cycling, and swimming as they are best for cardiovascular health.

Resistance exercise should also be included in your program to build and maintain muscle strength and to keep bones and joints strong.  The recommendation for resistance exercise is to complete 10 strength exercises, with 8 to 12 repetitions at least twice a week.

Remember: If you haven’t been involved in formal exercise recently or you have a problem with your health, you should always see your doctor before starting an exercise program.

Incidental Exercise

It can be hard to find time to exercise in today’s world with busy work schedules, family obligations, and hectic weekends.  But maintaining good health is vital and should not be overlooked.  Reaching the recommended amount of physical activity may not be as difficult as you think!  The key is to increasing incidental exercise, and therefore change some of your daily lifestyle habits to promote more movement. 

The following are some ideas to assist you in reaching your exercise goals:

• Take the stairs – instead of taking the lift or escalator, use the stairs and give your glutes and thighs an extra workout!
• Shop till you drop – whilst shopping use a basket when possible and carry your shopping bags to the car instead of using a trolley
• Extra walking – when driving to work or shopping, park your car further away than normal and walk the extra distance. If you take public transport, hop off one stop early and walk the extra distance
• Whilst at work - walk and talk if you are on a cordless or mobile phone; go for a short brisk walk during lunch; speak to someone in person instead of sending an email or calling them on the phone
• Around the home – ditch the remote control and stand up to change the channel, or exercise during the ad breaks.  Do the gardening, hang the washing out instead of using the dryer, or take the dog for a walk
• Involve the whole family – organise weekend activities which encourage the whole family to be active and spend quality time together. Some suggestions include bush walking, cycling, learning to surf, indoor rock climbing, and backyard cricket

Stay Motivated

Sticking with your fitness program can be a hard task! Many start their exercise regime and then stop because they are bored or the results come too slowly. People begin exercise for different reasons. You need to decide why starting exercise is important to YOU!

Here are some tips to keep you from throwing in the towel:

• Set goals - be SMART therefore set specific, measurable, attainable, realistic and time focused goals.   Challenge yourself through your exercise program whilst still being SMART. Consider both the short and the long term to give yourself something to strive for.
• Start slowly - you’ve heard the saying “too hard, too fast”, you don’t want to burn out and be forced to abandon your program due to injury or pain. Begin your exercise at a comfortable level and slowly progress as you feel you start to improve.
• Think variety - consider various types of exercise to keep boredom at bay. Alternate walking or running with swimming, or move your indoors routine outside - weather permitting!
• Track your progress - an exercise diary may be useful to keep a record of each session; track what you did, how long you exercised for and how you felt afterwards. Documenting your efforts can help you work towards your goals and serve to remind  you that you’re making progress.
• Have fun - what makes you tick? You’re more likely to stick with an exercise program if you’re doing something you enjoy. There is a wide array of choices out there if you think outside the square. If you’re not sure, have a go and you might just discover a new love!

References
www.health.gov.au 
www.mayoclinic.com/health/fitness/sm99999
www.haddinsfitness.com.au/