Health & Lifestyle

10

THINGS TO KNOW IF YOU’RE PLANNING TO START EXERCISING

It’s never too early or late to reap the rewards of becoming more physically active. So you’ve decided it’s time you did some exercise. But…where do you begin?

Sometimes it can be daunting to know how to start. Below is a guide to getting active, to help you develop a healthier, happier lifestyle.

1How much exercise should you actually be doing? First things first, how much exercise do you really need to be doing? Just like diet and nutrition advice, there are a lot of fitness programs out there claiming to be the ‘one and only’ exercise you need to do to be healthy and fit. Some require 10 minutes a day, others are strict two hours per day regimes. So how much exercise should you actually be aiming for?

According to the Australian Physical Activity and Sedentary Behaviour Guidelines, adults aged 18-64 should try to be active for at least half an hour on most, preferably all, days of the week.

Ideally, an adult should either do between 2 ½ hours and 5 hours of moderate intensity activity each week, 1 ¼ hours to 2 ½ hours of vigorous intensity each week, or a combination of the two.

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Start slowly

Doing any physical activity is better than doing none. The guidelines listed above are a great goal, but not everyone at the beginning of their exercise journey will be able to meet them straight away.

Start slowly; find out what kinds of exercise you enjoy, how you feel when you exercise and how being active can fit into your routine. A 10-minute walk around the block or following an exercise video at home a couple of times a week might be a simple start. Gradually, you can build up to meeting the recommended guidelines.

Know your goals

4There are so many reasons to make being active a priority: improved cardiovascular health, maintaining a healthy weight, decreased risk of some cancers and improved mental health, just to name a few.

You might have a specific goal in mind when you start exercising, like losing a few kilos, improving your balance, or being able to enter a fun run. Or you might just be trying to become more active because you know it’s a good thing to do for your overall health.

Either way, check in from time to time to see how you’re improving and feeling. Make a note of whether you can walk further and faster this month than last, if you’ve lost centimetres off your belly, are feeling happier or sleeping better.

5Find a form you enjoy You’ll be more likely to stick with your new activity plan if you find the time you spend moving enjoyable. For you, that might mean attending a class with friends, or it could be pushing yourself to the limit with a personal trainer.

Keep in mind that different things motivate different people, and there’s no one right way to be active.

There are so many options when it comes to exercising.

From running and cycling, to taking a dance class or stand-up paddle boarding, there are activities for all types of interests and abilities. You don’t have to stick with the first activity you try or do what everyone else is doing. Have fun exploring what kinds of exercise make you feel good.

3

Make it part of your routine

When exercise is part of your daily routine, getting up and active becomes second nature. Book exercise time on your calendar or use an exercise planner to block out time to be active each week.

You might find linking exercise to a different activity you do regularly helps it easily slot into your schedule. For example, if you meet a friend for coffee each Saturday, suggest the two of you go for a walk together first, or take a class during your lunchbreak at work.

Mix it up

Different forms of exercise do different things for your body, so it’s important to do a range of types of exercise. 6

Cardio exercise is exercise that gets your heart rate up. Cardio is good for your heart health and also burns kilojoules at a high rate, which can help you lose excess weight or maintain a healthy weight.

Muscle strengthening exercise does what it says in the name: makes your muscles stronger. It also helps build and maintain bone mass, which is important for preventing diseases like osteoporosis as you age. Muscle strengthening exercise might involve lifting weights, supporting your body weight or resistance exercises. The Physical Activity Guidelines recommend adults should do muscle strengthening activities at least twice a week.

Flexibility is important, especially as you age. Take time to stretch before and after each exercise session to improve flexibility and reduce the risk of injuries.

7Make your everyday active Exercise is only one form of physical activity – you do a lot of physical activity throughout the day that you might not “count” as exercise, but that still contributes to your overall activity levels.

Keep in mind that you don’t have to be active only during times you’ve allotted for exercise. Challenge yourself to get moving throughout the day at times you would otherwise be sitting still. Take the stairs instead of lifts, volunteer to go on the office coffee run instead of having your drink brought to you or walk or ride to close-by destinations.

Input can be as important as output

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What you eat and drink can help you achieve results from exercise more easily and help you to stay healthy and well.

Match your new exercise routine with a well-balanced, nutritious diet, and make sure you drink plenty of water before, during and after exercise to stay hydrated.

9You don’t need fancy equipment or clothes The fitness industry makes a lot of money from selling clothes and equipment to people wanting to exercise. But exercise doesn’t have to be expensive, and you don’t need to buy special clothing, equipment or pay for memberships if you don’t want to.

Clothing should be something you feel comfortable in and can move in easily. For high impact exercise, like running or playing tennis, a well-fitting sports shoe is recommended to prevent injuries.

Some types of equipment can be substituted, like cans of food instead of hand weights, or you can buy second-hand equipment for a fraction of the cost. You don’t need the flashiest bike on the path to be getting the benefits.

Some people find that dedicating part of their budget to exercise motivates them to stick at it, but if that’s not for you, know that working out for free is totally possible.

Remember to seek help when needed 10

If you’ve been inactive for a long time, have a heart condition or other health condition that might impact your ability to exercise, or you’ve got any concerns about becoming more active, talk to your GP about the best and safest way to begin exercising. Exercising can feel tough at the time, and you might have a few sore muscles the day after a workout, but if you feel any pain that concerns you or won’t go away, see your GP or a physiotherapist for advice.