Importance of Exercise in Australia

A healthy and happy life is important. A healthy lifestyle starts with exercise and a balanced diet.

Physical activity is a good way to make new friends, have fun, and improve your self-esteem.

Regular exercise has many health benefits.

Maintaining a healthy standard of living requires regular physical activity. Exercise can help to:

Healthy weight promotion

Type 2 diabetes can be managed or reduced by reducing the risk.

Mental health is important.

Heart disease prevention

Sleep better

Cancer rehabilitation and prevention is possible.

Strengthen your bones and muscles

Longevity

How much exercise is required?

Adults aged 18-64 should engage in 150 to 300 minutes per week of moderate or 75 to 150 minutes of vigorous physical exercise.

Moderate Activities require some effort, but you can still speak while doing them. Examples include:

• Walking fast
• Swimming for recreation
• Dancing
• Leisure Cycling
• Tennis or golf are social sports.
• Cleaning the bathroom and vacuuming the floor are household chores.

Vigorous Activities require more effort, and you will breathe faster and harder than usual. Examples include:

• Jogging
• Aerobics
• Hiking
• Fast Cycling
• Rugby, soccer, and netball are all organized sports.
• Lifting, carrying, or digging tasks

Did you know? Did you know?

Exercise should be a regular part of your daily routine

For others, the hardest part is getting started. Checking off these steps before you start will hopefully put you on the path to success.

• Your doctor gives you the all-clear.

It’s important to have a physical examination by your doctor before you start a new exercise program. This is especially true if it has been a while since you last exercised.

You can get advice and help from your doctor on how to start and maintain a new fitness program safely.

• Identifying your goals

What do you hope to achieve from your exercise program? You can choose an activity based on your goals. If you want to lose weight, for example, then high-intensity activity is probably what you need. You will need to choose different types of exercise if you wish to increase your strength or cardiovascular fitness.

You might be considering using physical exercise as a form of transportation, such as walking, running, or cycling to your workplace. You may also want to improve core stability and balance by doing yoga or Pilates.

Set firm goals to help you stay motivated, on track, and focused with your new workout program. You can also measure your progress.

• Have fun

Exercise does not have to be a burden. You don’t have to do the same thing every day. It’s important to vary your workouts to include cardio and strength-building exercises to give your body a balanced workout.

Have you thought about your interests? What have you wanted to do but never tried? Have you ever considered taking up rock climbing, horseback riding, or ballroom dancing? What about martial arts, kayaking, or even the sport of your choice? All of these activities require physical interaction. If you enjoy the activity, you are more likely to continue it.

Get creative and find ways to incorporate more physical activity into your day. Are you interested in art? Please make a list of the art galleries you want to visit and check them off one by one. You may not realize how much you have walked while admiring each piece of artwork. You could do the same thing by looking at flowers in your local botanical garden or wandering around your local market.

• Don’t listen to your excuses.

Even before you begin to exercise, it’s easy to find excuses for why you cannot.

You may think that you are too busy. While a 45-minute workout is beneficial, 15-minute bursts can also be very effective. This time could be a huge difference if you prioritize it throughout the week. Consider how you can use your spare time to get your body moving. You could achieve your health goals by spending 30 minutes less in front of the computer or TV 3 times per week.

You might also think that your body isn’t up to exercising due to an injury or because of your weight. You can move your body in many different ways that do not require a lot of mobility. Swimming, water aerobics, or Pilates are low-impact exercises that can help increase your heart rate without aggravating a current injury. You can also start by walking to build up your fitness. You can also find Thai chi, Pilates, and yoga classes that are tailored to your specific needs.

“I can’t afford it.” You can easily dismiss an exercise plan because you don’t have the money to do it. Many gyms offer no-contract, ‘pay as you go’ arrangements that are more affordable when combined with free activities. It is not necessary to use exercise equipment in order to stay fit. However, if this is something you enjoy, many free parks offer it. Check out your local council’s website to see if there is one near you.

• Know your limits

Everyone can benefit from exercise, but you must know your limits. Do not push yourself to the limit. Consult your doctor if there are any injuries or illnesses you’re concerned about.

Remember what you liked about it before and set small goals for yourself to get back on track. You’ll get back on track if you remember what you liked about it and make small goals.

Tip! Tip!

20 minutes of moderate exercise = 10 minutes vigorous activity

Find the right exercise for you

Gyms

The variety of activities, the availability of exercise equipment and fitness professionals, and the opportunity to meet people make gyms very popular. Many gyms offer group classes with instructors who are qualified and cater to people of all fitness levels. You can also use the gym’s cardio and weights equipment on your own or with a buddy. Many gyms are open 24 hours per day, so you can easily fit in your workout.

Bootcamps

Fitness boot camps are group training programs that are usually held outdoors by gym staff or personal trainers. The name comes from the military boot camp, which is where recruits go for their initial training. They are usually conducted in military style. Boot camps are a great option if you enjoy training in a group and like to be challenged.

Organised Sport

It’s a fun way to get together with your colleagues for some team-building and meet new people. You can choose from a variety of team sports, including soccer, netball, volleyball, hockey, or touch football, a non-contact version of the Rugby League. Tennis and squash are individual sports.

Sporting clubs are always happy to welcome new players. They can help you find people who play at the same level as you or arrange for you to be coached if you’re a beginner.

Dancing

Looking for an exercise that is good for your mind, body, and soul? You might find that dancing is the perfect exercise for you! Dancing is an all-body exercise that increases cardiovascular fitness and improves flexibility and coordination. It is also a lot of fun. A dance class is a good place to make new friends. You can find dance classes of all kinds for people of any age, such as jazz, salsa, and hip-hop. You can check with your local council for details about courses in your area or search online for a DanceSport Australia location or dance school.

Yoga classes

Yoga has a variety of health benefits. Yoga focuses on the nurturing of physical, mental, and emotional well-being using a variety of techniques, including breathing awareness, meditation, and postures. Yoga is not well-known for improving cardiovascular fitness. However, it can enhance flexibility and core strength. Yoga is suitable for a range of ages, abilities, and backgrounds.

There are many different styles of yoga, and the class may differ depending on which style the teacher or the school uses. You may need to experiment a little before you find the right one for you.

Home exercise apps

Download fitness apps on your smartphone. These apps for smartphones can help you track your diet and exercise. These apps can provide a range of workouts and tips on how to eat healthy, stay motivated, etc. The content can be tailored to suit your needs. This gives you the feeling of having your trainer motivating your workout routine.

What other activities are considered exercise?

Exercise and physical activity are often used interchangeably. Exercise is only one form of physical activity.

Exercise and other daily activities are included in physical activity. For example, walking to school or work, taking the stairs,  doing household chores, or mowing your lawn.

You can get active by:

Consider cycling, walking, or jogging part of the way to school or work

Every evening, set aside 20 minutes for a walk after dinner.

Stop one stop before the destination of your bus or train

Take the stairs whenever possible or climb the escalator.

Exercise while watching TV

Try walking or jogging during lunch or breaks with a co-worker

Did you know…? Did you know? Muscle tissue burns calories approximately three times faster than fat.

Experience Australia through active travel

Get active to experience as much of Australia as possible!

Here are some fun and active ways to explore Australia.

Find a hiking track or bushwalking trail

Explore an area that you’ve never explored before.

Swim with your friends at a beach that is patrolled (always stay between the yellow and red flags and follow the instructions of the lifeguards).

Surfing lessons

You can reap many health benefits by being physically active. However, you should always consult with your doctor before beginning any new activity. Schedule a health check using our Find a Doctor tool.