We all know exercise is important, but how much is enough? And what type is best?
We all know exercise is important. We’ve heard it countless times from health professionals, seen it in wellness articles, and perhaps even made New Year’s resolutions about it. But here’s the question that really matters: how much movement is actually enough? And more importantly, what type of activity is best for your body, your lifestyle, and your long-term health?
At Adam’s Back, we understand that staying active isn’t just about hitting the gym or running marathons. It’s about incorporating movement into your daily life in ways that are sustainable, enjoyable, and beneficial for your unique body and circumstances. Whether you’re in your twenties or your seventies, whether you’re dealing with pain or training for performance, movement is medicine-and we’re here to help you find the right dose.
Why Movement Matters: More Than Just Physical Fitness
Regular physical activity is one of the most powerful tools we have for maintaining overall well-being. The benefits extend far beyond just looking fit or losing weight. When you move your body consistently, you’re investing in virtually every system in your body.
The Comprehensive Benefits of Regular Movement
Cardiovascular Protection:
Regular physical activity significantly reduces your risk of heart disease and type 2 diabetes. Research shows that even moderate-intensity activity for 150 minutes per week can reduce cardiovascular disease risk by 30-40%. Your heart is a muscle, and like any muscle, it becomes stronger and more efficient with regular exercise. [1, 2]
Metabolic Health:
Movement improves blood pressure, cholesterol profiles, and blood sugar regulation. Exercise increases insulin sensitivity, helping your body process glucose more effectively. This is particularly important as we age, when metabolic efficiency naturally declines. [3, 4]
Cancer Prevention:
Studies consistently show that regular physical activity lowers the risk of several cancers, including colon, breast, and lung cancer. The protective effect is substantial – physically active individuals have 20-40% lower risk of developing certain cancers compared to sedentary individuals. [5, 6]
Recovery and Rehabilitation:
Physical activity supports faster recovery from illness and injury. Movement increases blood flow, delivering nutrients and oxygen to tissues while removing metabolic waste products. It also helps maintain muscle mass and joint mobility during recovery periods. [7]
Weight Management:
Regular activity helps maintain a healthy metabolism and weight. While diet is crucial for weight management, physical activity increases energy expenditure, preserves lean muscle mass during weight loss, and helps prevent weight regain. [8]
Musculoskeletal Health:
Movement strengthens muscles and bones, reducing the risk of osteoporosis and sarcopenia (age-related muscle loss). Weight-bearing and resistance exercises stimulate bone formation and muscle growth, countering the natural decline that occurs with aging. [9, 10]
Mental Health and Cognitive Function:
Perhaps most remarkably, regular physical activity improves mental health, reduces stress, anxiety, and depression, and protects cognitive function as we age. Exercise stimulates the release of endorphins and other neurotransmitters that elevate mood, while also promoting neuroplasticity and reducing dementia risk. [11, 12, 13]
The Metabolism Challenge: Understanding Age-Related Changes
As we age, our metabolism naturally slows. This isn’t just about getting older–it’s a complex interplay of several factors:
Muscle Loss (Sarcopenia):
After age 30, we naturally begin losing muscle mass at a rate of 3-8% per decade, accelerating after age 60. Since muscle tissue burns more calories at rest than fat tissue, losing muscle means burning fewer kilojoules throughout the day, even when doing the same activities. [14, 15]
Hormonal Changes:
Declining levels of hormones like growth hormone, testosterone, and estrogen affect muscle mass, fat distribution, and metabolic rate. These changes are a normal part of aging but can be partially offset through regular physical activity. [16]
Lifestyle Factors:
Many people become less active with age due to career demands, family responsibilities, or simply established sedentary habits. This reduced activity compounds the metabolic slowdown from biological aging. [17]
The Result:
We burn fewer kilojoules even when doing the same activities as before. A 30-minute walk at age 50 burns fewer calories than the same walk at age 30, and our resting metabolic rate – the energy we burn just by being alive – decreases as well.
The Good News:
Regular physical activity and strength-building exercises become increasingly important for maintaining muscle mass, bone density, and general health as we age. Studies show that older adults who maintain regular exercise routines can preserve metabolic function comparable to people decades younger. [18, 19]
How Much Exercise Is Enough? Guidelines for Different Life Stages.
The amount and type of activity you need depends on several factors: your age, current health status, fitness level, and personal goals. However, evidence-based guidelines provide a solid foundation for most people.
For Adults Under 64: The Foundation Years
The Australian Department of Health recommends that adults under 64 should be active most days of the week and include a balanced mix of different exercise types. [20]
Aerobic Exercise:
Aim for at least 150-300 minutes of moderate-intensity aerobic activity per week, or 75-150 minutes of vigorous-intensity activity, or an equivalent combination. This works out to about 30 minutes of moderate activity most days of the week. [21]
What counts as moderate-intensity aerobic activity?
- Brisk walking (you can talk but not sing)
- Swimming at a comfortable pace
- Cycling on relatively flat terrain
- Gardening with moderate effort
- Dancing
- Recreational sports like tennis or basketball
What counts as vigorous-intensity activity?
- Running or jogging
- Fast cycling or cycling uphill
- Competitive sports (soccer, rugby, netball)
- Swimming laps at a fast pace
- Stair climbing
- High-intensity interval training (HIIT)
Strength Training:
Include muscle-strengthening activities on at least 2 days per week. These should work all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms. [22]
Examples include:
- Weight training or resistance machines
- Resistance band exercises
- Bodyweight exercises (push-ups, squats, lunges)
- Heavy gardening (digging, shoveling)
- Yoga or Pilates focusing on strength
Stretching and Flexibility:
While not always emphasised in guidelines, regular stretching throughout the week helps maintain range of motion, reduces injury risk, and supports better movement patterns.
For Adults Over 64: Maintaining Vitality and Independence
Adults over 64 also benefit significantly from daily moderate physical activity. However, the focus shifts slightly to emphasise activities that support mobility, stability, and independence. [23, 24]
Moderate Physical Activity:
Continue with regular moderate-intensity activity as much as your health allows. Even if you can’t achieve the full 150 minutes per week, any activity is better than none, and benefits increase with more movement.
Strength Exercises:
Strength training becomes even more critical after 64. Maintaining muscle mass is essential for:
- Preserving independence in daily activities
- Preventing falls and fractures
- Maintaining metabolic health
- Supporting bone density
- Enhancing quality of life
Aim for strength exercises at least 2-3 times per week, focusing on functional movements that support daily activities.
Balance and Flexibility Work:
This is perhaps the most important addition for older adults. Regular balance and flexibility exercises help:
- Prevent falls (the leading cause of injury in older adults)
- Maintain mobility and range of motion
- Support independent living
- Reduce fear of falling, which can lead to activity avoidance
Examples include:
- Tai Chi (shown to significantly reduce fall risk)
- Standing balance exercises (single-leg stance, tandem walking)
- Yoga adapted for older adults
- Gentle stretching routines
- Exercises that challenge stability (standing on foam pads, heel-to-toe walking)
The Evidence:
Research consistently shows that older adults who maintain regular physical activity, including strength and balance training, have:
- Significantly lower fall risk (up to a 23% reduction)
- Better cognitive function and slower cognitive decline
- Greater independence in daily activities
- Improved quality of life and mental health
- Lower risk of chronic disease and disability [25, 26, 27]
Breaking Up Sedentary Time: The Hidden Health Risk
No matter your age, it’s crucial to break up long periods of sitting. Emerging research shows that prolonged sitting has health risks independent of your overall activity level–meaning you can exercise regularly but still face health consequences if you sit for extended periods the rest of the day. [28, 29]
The Problem with Prolonged Sitting:
Extended sitting has been associated with:
- Increased cardiovascular disease risk
- Poorer metabolic health (blood sugar regulation, cholesterol)
- Greater all-cause mortality risk
- Reduced circulation
- Muscular deactivation, particularly in postural muscles
- Postural stress, especially on the spine
The Solution:
Stand up, stretch, or take short walks regularly throughout the day. The goal is to interrupt sitting every 30-60 minutes, even if just for 2-3 minutes. These movement breaks:
- Improve circulation
- Activate postural muscles
- Enhance metabolic function
- Reduce spinal stress
- Improve alertness and concentration
Practical strategies:
- Set a timer or use apps that remind you to move
- Stand during phone calls
- Walk during lunch breaks
- Use a standing desk for part of the day
- Take the stairs instead of the elevators
- Park farther away from entrances
- Have walking meetings when possible
Types of Physical Activity: Finding What Works for You
Physical activity exists on a spectrum, and the best program includes variety. Different types of movement challenge your body in different ways and provide complementary benefits.
Aerobic Movement: The Foundation
Aerobic activities–those that elevate your heart rate and breathing–form the foundation of most exercise programs.
Moderate-Intensity Aerobic Activities:
These activities elevate your heart rate and breathing but allow you to maintain a conversation. You’ll feel your body warming up and your breathing becoming noticeable, but you’re not gasping for air.
Examples include:
- Brisk walking: the most accessible form of aerobic exercise for most people. No equipment is needed, can be done almost anywhere, and it is easy to fit into daily life.
- Cycling: a low-impact option that’s gentle on joints while providing excellent cardiovascular benefits. Can be done outdoors or on a stationary bike.
- Swimming: an excellent full-body workout that’s very low impact, making it ideal for people with joint issues or injuries.
- Gardening: Provides moderate activity while accomplishing productive tasks. Activities like digging, raking, and mowing count toward your exercise goals.
- Structured workouts: group fitness classes, exercise videos, or personal training sessions designed for moderate intensity.
Vigorous-Intensity Activities:
These activities significantly elevate heart rate and breathing. You typically can’t maintain a conversation without pausing to catch your breath.
Examples include:
- Running or jogging: a high-impact activity that provides excellent cardiovascular conditioning. Start gradually if you’re new to running.
- Stair climbing: intense workout that builds leg strength while providing cardiovascular benefits.
- Fast cycling or cycling uphill: Increases the intensity of cycling for those seeking a greater challenge.
- Competitive sports: activities like soccer, basketball, tennis, or squash that involve continuous movement and elevated intensity.
- High-intensity interval training (HIIT): Alternating periods of high-intensity effort with recovery periods. Very time-efficient but quite demanding.
Who benefits from vigorous activity?
Those who are comfortable with higher intensity, seeking greater fitness challenges, looking to maximise cardiovascular benefits in less time, or training for athletic performance.
Important note:
If you have any health concerns, previous injuries, or haven’t been regularly active, start with moderate-intensity activities and progress gradually. Vigorous activity isn’t necessary for health–moderate activity provides substantial benefits.
Strength Training: Building Your Foundation
Strength training is often undervalued but is absolutely essential for long-term health, especially as we age. Building and maintaining muscle mass:
- Increases metabolic rate (muscle burns more calories at rest)
- Protects bone density
- Improves functional capacity for daily activities
- Reduces injury risk
- Enhances posture and body mechanics
- Supports healthy aging
How to start:
You don’t need a gym membership or extensive equipment. Bodyweight exercises, resistance bands, or simple home weights can be very effective. The key is consistency and progressive challenge.
Effective strength exercises include:
- Squats: Build leg and core strength, essential for daily activities
- Push-ups: Develop upper body and core strength (can be modified on knees or against a wall)
- Planks: Core stabilization exercise
- Lunges: single-leg strengthening that improves balance
- Rows: Back strengthening (using bands or weights)
- Deadlifts: full-body strengthening (start with light weights and proper form)
Frequency:
Aim for 2-3 strength training sessions per week, allowing at least one day of recovery between sessions working the same muscle groups.
Flexibility and Mobility: Maintaining Range of Motion
Flexibility and mobility work helps maintain your body’s range of motion, reduces injury risk, and supports better movement quality in all activities.
Benefits include:
- Reduced muscle tension and soreness
- Better posture
- Improved movement efficiency
- Reduced injury risk
- Enhanced recovery from exercise
- Greater ease in daily activities
Effective approaches:
- Static stretching: holding stretches for 20-30 seconds after warming up
- Dynamic stretching: moving through ranges of motion (leg swings, arm circles)
- Yoga: Combines flexibility, strength, and body awareness
- Tai Chi: flowing movements that enhance flexibility, balance, and mindfulness
- Foam rolling: a self-massage technique that addresses muscle tension
When to stretch:
Best performed after warming up (when muscles are warm) or after exercise. Stretching cold muscles can increase injury risk.
Practical Tips to Stay Active Every Day
Knowing you should exercise is one thing. Actually fitting it into your busy life is another. Here are proven strategies to make physical activity a consistent part of your routine.
Start Small and Build Consistency
The biggest mistake people make is starting too ambitiously. They commit to exercising an hour every day, feel overwhelmed, miss a few days, feel guilty, and eventually abandon the effort entirely.
Better approach:
Start with short sessions and build the habit. Even 10-15 minutes counts. It’s far better to exercise for 10 minutes every day than to plan for an hour and do nothing.
How to build consistency:
- Begin with achievable goals: 10 minutes of walking, 5 basic exercises, one yoga video
- Schedule it: treat exercise like an appointment you can’t miss
- Same time, same place: Habits form more easily when anchored to consistent contexts
- Track your progress: use a calendar, app, or journal to mark off completed sessions
- Focus on frequency over intensity: daily short sessions build stronger habits than occasional long workouts
The truth about consistency:
Consistency matters more than intensity in the early stages. Your goal initially is to establish the habit, not to achieve peak fitness. Once the habit is solid, you can gradually increase duration and intensity.
Set Challenges to Stay Motivated
Once you’ve established a base routine, staying motivated requires ongoing challenge and progress. Our brains respond to growth and achievement.
Effective strategies:
Track your progress:
- Record distances, times, or weights
- Take progress photos
- Monitor how you feel (energy, sleep, mood)
- Note activities that become easier
Set incremental goals:
- Increase walking distance by 5 minutes each week
- Add one more repetition to the exercises
- Try a slightly more challenging yoga class
- Walk a familiar route faster than last time
Aim for personal bests:
You’re not competing with others—you’re striving to be better than you were last week or last month. This internal competition can be very motivating.
Try something new:
- Explore different routes or locations
- Take a class in an activity you haven’t tried
- Sign up for a fun event (charity walk, community sports day)
- Learn a new skill (dancing, martial arts, rock climbing)
Mix Up Your Routine: The Power of Variety
Doing the same workout day after day leads to several problems:
- Boredom: Repetition becomes mentally tedious
- Plateaus: Your body adapts and progress stalls
- Overuse risk: Repeated stress on the same structures can lead to injury
- Incomplete development: You might be strong in some areas but neglecting others
Benefits of variety:
Interest and engagement:
Varied activities keep things fresh and interesting. You’re more likely to stick with exercise if you’re not dreading the same monotonous routine.
Comprehensive fitness:
Different activities challenge different fitness components:
- Swimming builds cardiovascular endurance and upper body strength
- Yoga enhances flexibility and body awareness
- Cycling provides cardiovascular benefits with low impact
- Strength training builds muscle and improves metabolic health
Reduced injury risk:
Alternating between activities allows some structures to recover while others work, reducing the risk of overuse injuries.
Well-rounded development:
Mixing easier and harder days allows for recovery while maintaining consistency. Your body needs both stimulus and recovery to adapt and improve.
How to add variety:
- Alternate activities: walk one day, cycle the next, do strength training the third
- Vary the intensity: follow a hard workout with an easier recovery day
- Change locations: explore different parks, trails, or neighbourhoods
- Try classes: group fitness classes introduce new movements and social connection
- Seasonal activities: adapt your routine to seasonal opportunities (swimming in summer, hiking in spring)
Choose Activities You Enjoy: The Sustainability Factor
This might be the most important tip: do what you love. No amount of determination will sustain an activity you genuinely dislike.
Why enjoyment matters:
When you enjoy an activity:
- You don’t have to force yourself to do it
- You look forward to it rather than dreading it
- You’re more likely to continue long-term
- The psychological benefits are enhanced
- It doesn’t feel like a chore
Finding activities you enjoy:
Consider what appeals to you:
- Do you prefer solo activities or social settings?
- Indoors or outdoors?
- Structured classes or self-directed movement?
- Competitive elements or non-competitive?
- Music, nature, or focused concentration?
Common enjoyable activities:
- Dancing: social, fun, great workout, many styles to explore
- Hiking: connect with nature, varying intensities, can be social or solitary
- Swimming: meditative, low-impact, refreshing
- Group fitness classes: social connection, structured, motivating energy
- Recreational sports: fun, social, naturally varied intensity
- Gardening: productive, outdoors, moderate activity throughout
- Walking with friends or a pet: social connection or pet care combined with exercise
Make it engaging:
- Listen to music, podcasts, or audiobooks while exercising to make time pass enjoyably
- Find an accountability partner who shares your interests
- Join clubs or groups focused on your chosen activity
- Set fun goals (visit every park in your area, try every yoga studio)
Move with Others: The Power of Social Exercise
Social connection amplifies the benefits of physical activity while providing motivation and accountability.
Benefits of exercising with others:
Enjoyment:
Activities are often more fun with companions. Conversation makes time pass quickly, shared experiences create positive associations, and laughter and social interaction boost mood.
Motivation:
Knowing someone expects you to show up makes canceling less likely. Seeing others’ progress inspires your own effort, and group energy elevates performance.
Accountability:
Partners or groups provide gentle pressure to maintain consistency. You don’t want to let others down, and regular commitments become harder to skip.
Safety:
Exercising with others provides security, especially for outdoor activities in less populated areas or unfamiliar locations.
Social connection:
Regular exercise groups become a source of friendship and community, addressing the isolation that many people feel.
How to find exercise companions:
- Walking groups: Many communities have organised walking groups at various paces and distances
- Sports clubs: Join recreational leagues for tennis, golf, soccer, basketball, etc.
- Fitness classes: Regular class attendance creates community among participants
- Running and cycling clubs: Groups often accommodate multiple skill levels
- Online communities: apps and social media can connect you with local activity groups
- Ask friends or family to suggest regular activities together
Taking Action: Your Next Steps Toward an Active Lifestyle
Understanding the importance of movement is the first step. The next step is personalised action that fits your unique body, health status, and lifestyle.
If you’re unsure how to stay active safely, or need ideas that suit your health and mobility, our team can guide you based on your individual needs.
At Adam’s Back, we don’t just treat pain—we help you build a lifestyle that prevents problems before they start. Our approach includes:
Comprehensive Movement Assessment
We evaluate:
- Your current movement patterns and capabilities
- Any restrictions or compensation in how you move
- Strength and flexibility imbalances
- Postural patterns during static and dynamic activities
- Risk factors for future problems
This assessment provides the foundation for personalised recommendations tailored to your body.
Individualised Exercise Prescription
Based on your assessment, we develop exercise recommendations that:
- Address your specific needs and goals
- Account for any injuries or health conditions
- Match your current fitness level
- Progress appropriately as you improve
- Fit into your lifestyle and schedule
We recognise that generic exercise advice doesn’t work for everyone. Your program should be as unique as you are.
Hands-on Care to Support Your Activity
Our chiropractic services help ensure your body is functioning optimally so you can move without pain or limitation.
- Chiropractic adjustments restore optimal joint function and movement
- Soft tissue therapy addresses muscle tension and restrictions
- Corrective exercises target specific weaknesses or imbalances
- Movement education teaches you better body mechanics for daily activities
Ongoing Support and Progression
As your fitness improves and your life changes, your exercise needs evolve. We provide:
- Regular check-ins to assess progress and adjust your program
- Troubleshooting if you experience pain or setbacks
- Progression guidance to keep challenging your body appropriately
- Education about injury prevention and optimal movement
When to Seek Professional Guidance
Consider scheduling an assessment if you:
✓ Are experiencing pain or discomfort with certain movements or activities
✓ Have been inactive and want to start exercising safely
✓ Have a history of injuries that might affect your exercise choices
✓ Are unsure what type of exercise is appropriate for your age and fitness level
✓ Want to optimise your movement for athletic performance
✓ Are experiencing age-related mobility changes and want to maintain independence
✓ Have health conditions that affect exercise capacity (arthritis, heart disease, diabetes, etc.)
✓ Feel like something “isn’t right” in how your body moves
Move Well to Live Well: Start Today
Physical activity is one of the most powerful tools you have for maintaining health, vitality, and quality of life at any age. The benefits touch virtually every aspect of your physical and mental wellbeing.
The good news: you don’t need to be an athlete or spend hours at the gym. Consistent moderate activity that you enjoy is the key to long-term success.
Remember:
- Start where you are, not where you wish you were
- Consistency beats intensity for building lasting habits
- Variety keeps exercise interesting and develops comprehensive fitness
- Activities you enjoy are activities you’ll continue
- Moving with others amplifies benefits and provides motivation
- Breaking up sitting time is essential regardless of your exercise routine
Your body is designed to move. Let us help you discover how to move in ways that support your health, respect your body’s current capabilities, and progress you toward your goals.
Contact Adam’s Back Today
Whether you’re looking to start exercising safely, optimize your current activity routine, recover from injury, or simply move better in your daily life, we’re here to help.
📍 Adam’s Back
881 Point Nepean Road, Rosebud
📞 03 5986 5700
Visit adamsback.com.au to learn more about our services and book your appointment online.
Movement is medicine. Let us help you find the right dose for your body and your life. Take the first step today – your future self will thank you.
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*This article is based on peer-reviewed research and evidence-based clinical practice guidelines. Information purposes only. Please seek professional health practitioner advice regarding your personal requirements.
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