Health and wellbeing are important parts of life. Exercise and a balanced diet are the basics for living a happy and healthy lifestyle.
Getting involved in exercise and fitness in Australia are also great ways to meet and have fun with other people, as well as improve your self-esteem.
Regular physical activity is an important part of a healthy lifestyle. Some of the benefits of exercise include:
To stay fit and well, adults aged 18 to 64 should do at least 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous physical activity each week.
Moderate activities take some effort, but you can still talk while doing them. Some examples are:
Vigorous activities require more effort and will make you much breathe harder and faster than normal. Some examples are:
Did you know? More than half of all Australian adults are not active enough – that is about 10 million people!
Before you embark on a new physical activity program, it’s a good idea to visit your doctor for a check-up – especially if you’ve never exercised before or it’s been a long time since you exercised regularly.
Your doctor can give you help and advice about kicking off and maintaining your new fitness regime safely to maximise the benefits of exercise.
Think about what you want to get out of your exercise program. Your goals will help you decide what type of activity to choose. For example, if one of your goals is to lose weight, you will need to consider some high-intensity activity. If you want to become stronger or increase your cardiovascular fitness, these will each require slightly different exercise types.
Perhaps you’re thinking about using physical activity as a mode of transport, like walking, running, or cycling to work. Alternatively, you may want to improve your core stability and balance through activities like yoga or pilates.
Setting firm goals will give you something to strive for, and focusing on the positive benefits of exercise can help you stay motivated and on track with your new exercise program. It will also help you measure your achievements.
Exercise doesn’t have to be a chore. Nor do you have to stick to the same routine every time. In fact, it’s beneficial to mix up your exercise to include both strength-building exercises and cardio to stay fit and give your body an overall balanced workout.
But have you ever thought about what interests you already have that get you moving? Or is there something you always wanted to try and haven’t yet? For example, have you ever wanted to start horseback riding, rock climbing, ballroom dancing, martial arts, or kayaking? All require physical exertion, and if an activity interests you personally, you’re more likely to stick with it long-term.
If the above sounds too difficult, get creative and think about how you could incorporate more physical activity into your day. Have an interest in art? Why not make a list of art galleries to visit and tick these off your list one by one? You might not realise how far you’ve walked whilst taking in each piece of art. The same could be done by looking at flowers at your local botanical gardens or out wandering your local markets.
It is very easy, even before you start to exercise, to make excuses as to why you can’t.
A common excuse is that you think you’re too busy. Whilst a good 45-minute workout has its benefits, short 15-minute bursts are also known to be effective. Simply prioritising this time throughout your week could make a big difference. Think about where you could substitute some of your time to dedicate to getting your body moving. Maybe sitting in front of the TV or computer for 30 minutes less three times a week could be the way for you to achieve your health goals.
Another excuse is that you might think your body is not up to exercise, either due to an injury, your weight, or your age. There are many ways to get your body moving that don’t involve a lot of mobility. Low-impact exercise such as swimming, water aerobics, or pilates may help you get your heart rate up without aggravating an existing injury. Walking is also suitable as a place to start to begin building towards a healthy lifestyle. There are also tai chi, pilates, and yoga classes available that will tailor an exercise routine to your needs.
“I can’t afford it.” It is quite easy to immediately dismiss a plan to exercise based on not being able to fund it. Gym memberships can be expensive, though many do offer a no-contract ‘pay-as-you-go’ arrangement that can be a little more affordable if mixed with free activities. You don’t have to use exercise equipment to be fit, but if you like using it, many parks across Australia now have these available to the public for free. Look up your local council website to find out if you have one in your area.
Anyone can add exercise into their lives to keep well and stay fit; just remember to know your limits. Don’t push yourself too hard, and seek advice from a doctor if you have any injuries or illnesses that concern you.
If you find yourself going off track and exercising less, keep in mind that you managed to begin once before, and use the same strategy that got you started in the first place. Remember what you enjoyed about it before and set yourself small goals first, and you’ll be back on track in no time!
Tip! If you are having a busy week or find it hard to fit exercise into your routine, you can choose to do a combination of moderate and vigorous exercise activities.
20 minutes of moderate activity = 10 minutes of vigorous activity.
Gyms
Gyms are a hugely popular option for fitness in Australia because of the variety of activities they offer, availability of exercise equipment, accessibility of fitness professionals, and opportunity to meet new people. Many gyms offer a range of group classes with qualified instructors who cater to all fitness levels and abilities. Gyms also have a wide variety of equipment for cardio and weights workouts that you can use on your own or with a friend. Some gyms are accessible 24 hours a day, making it easy to stay fit and make your workout part of your daily routine.
Bootcamps
Bootcamps are a type of group training program popular with fans of fitness in Australia. Gym staff or personal trainers usually conduct them outdoors. They adopted their name from military bootcamps – where new recruits are sent for initial training – and are often conducted in a military style. Bootcamps are great if you love training with other people in a team atmosphere and want to be challenged a little harder than you may otherwise push yourself.
Organised sports
Participating in an organised sport is a fantastic way to make living a healthy lifestyle even more fun! It can even help you meet new people or get your work colleagues together for some fun and team building. There are many team sports to choose from, like soccer, netball, volleyball, hockey, or touch football (a non-contact version of Rugby League). There are also individual sports like tennis and squash.
Sporting clubs welcome new players and can connect you with people at your level or even arrange to coach if you’re new.
Dancing
Want an exercise that is good for the mind, body, and soul? Dancing might be just the right one for you! Dancing is a full-body workout that is medium intensity, increases cardiovascular fitness, improves coordination and flexibility, and is good fun. Dance classes are also a great place to meet new people while you work on your fitness in Australia. There are many different types of dance classes for all ages, including jazz, salsa, hip-hop, and ballroom.Your local council will have details of classes near you, or you could check online for a Organised sports DanceSport Australia venue or a dance school in your area.
Yoga classes
There are many benefits of exercises like yoga, which focus on core strength and flexibility. It focuses on nurturing physical, emotional, and mental wellbeing through a range of techniques, including postures and movement, breath awareness, relaxation, and meditation. Yoga is suitable for a wide range of ages and abilities.
There is a range of yoga styles, and what happens in classes may vary depending on the style of the teacher or school. It may take a bit of experimenting to find one that suits you best.
Home workout apps
There are many fitness apps available to download on your mobile. These smartphone apps make it easy to stay fit and can even assist with tracking diet and exercise. They can offer a variety of daily workout routines, tips for eating healthy and staying on track, plus much more. You can tailor the content to your individual needs, which makes it feel like you have your own personal trainer motivating you through your exercise routine.
The term physical activity is often used interchangeably with the term exercise. However, exercise is just one type of physical activity.
Physical activity also includes other activities conducted as part of daily life, for example, walking to work or university, taking the stairs, doing housework, or mowing the lawn, all of which can also count towards a healthy lifestyle.
Some easy ways to get physical are:
Did you know? Muscle tissue is approximately three times more efficient at burning calories than fat.
There is so much to see and do while you’re in Australia, and a fantastic way to see as much as you can is to get active!
Here are a few fun ways to experience Australia and get active at the same time:
People of all ages, backgrounds and abilities can reap the benefits of exercise, but you should consult your doctor before starting any new vigorous activity. Use our find a doctor tool to schedule a health check today.