Walking away from disease

Balancing a job and proper exercise is difficult for many people. KATHERINE HOBY investigates.

Some people overcompensate for long hours at work by running too far, pumping too much iron, or training too long. Others feel so exhausted when they get home that they never leave the couch.

We are encouraged to keep fit - but what is a healthy amount of exercise?

Hillary Commission spokesman John Boyd says there is a simple guideline: "Anyone could or should do 30 minutes of moderate exercise a day."

Mr Boyd said a person of any age could do 30 minutes a day unless prevented by a medical condition. It was not necessary to go for a 10km run - "Running is great but walking is fine, too."

The latest Hillary Commission study shows that walking tops a list of 10 physical activities likely to get people up and moving.

For New Zealand adults, 80 per cent of women and 59 per cent of men selected walking as the physical activity they engage in most often.

Mr Boyd said the commission was more concerned "with those who don't run, jump, or swim than those who do too much".

He also has the solution for people who say they do not have the time to exercise: "snacktivity".

Snacktivity involves snacking on activity - short bursts of exercise which add up to the magic 30-minute figure. These could involve getting off the bus a stop or two earlier, or mowing the lawns

"Even very busy people can exercise," Mr Boyd said. "It's just a matter of prioritising."

Overdoing exercise can be just as bad for your health as not exercising.



Excessive exercise depends on the individual.

When many people begin to see the result of their exercising, they start to become compulsive, wanting to see results more and more quickly.

One possible result of compulsive exercising is overtraining syndrome. Symptoms may include disturbing mood swings, an elevated pulse rate and blood pressure while resting, an unexplained decline in physical performance, occasional nausea, or insomnia.

Young women who exercise too much may have problems with their menstrual cycle.

They may become susceptible to osteoporosis. The body must have oestrogen to build bones; as body fat decreases, oestrogen decreases.

Too much exercise causes a lot of stress to the body, and this will decrease the effectiveness of the immune system.

Common overuse injuries include stress fractures, osteoarthritis, and knee and feet problems.

Best advice: if you are interested in starting on an intensive exercise plan, consult your doctor.

Starting tips

* Make time for a walk or other form of exercise each day.

* Start with a little at a time - mow the lawns, wash the car by hand, walk the dog.

* Get off the bus a stop early and power-walk to your destination.

* Choose a time of day that suits you. Early morning exercise is a great way to start the day - but other times may suit you better.

* Get suitable gear (particularly shoes) if you're serious about exercise.

* Listen to your favourite music on a portable player as you stride out - but not if you are exercising on your own at night.