03.How much and how often? Myth: "Exercising three times a week
is enough." There’s a lot of conflicting advice about the amount
of exercise you need to do to get results, ranging from
‘anything is better than nothing’ to ‘over an hour a day, every
day’. There’s a bit of truth in both extremes, and everything in
between, though it also depends on what you mean by ‘get
results’. For example: - If you go for a 30 to 40-minute brisk
walk, you can temporarily reduce blood sugar, triglycerides and
blood pressure levels. So in that sense, just one session can
have a benefit. - People who’ve lost a great deal of weight
(20kg or more) seem to require one hour to 90 minutes of
moderate to vigorous exercise every day to maintain that weight
loss. The current Federal Government National Physical Activity
Guidelines for Australians recommend that, for good health,
adults exercise for a total of 30 minutes or more on most,
preferably all days. The 30 minutes can comprise several
sessions of at least 10 minutes each. The a