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Regular physical activity helps keep you healthy and happy!

Keeping physically active is an important part of a healthy lifestyle. But unfortunately many of us feel we don't have the time or motivation to exercise regularly.

The good news is, it doesn't take much to make a difference: as little as 30 minutes moderate exercise a day has fantastic health benefits. So if you're not as fit and healthy as you could be, now's the time to get started on a fresh exercise regime.

Here's all the information you need to get active, from ways to get started to tips on how to regain your lost motivation.

Why should I be active?

Physically active people are healthier.

Being physically active is an important part of leading a healthy lifestyle. Scientific evidence clearly links regular physical activity to a wide range of physical and mental health benefits. People who enjoy regular physical activity tend to:

  • Live longer
  • Be less likely to have a heart attack or stoke
  • Have reduced risk of developing diabetes and some cancers
  • Feel more energetic
  • Manage their weight better
  • Have a healthier blood cholesterol level
  • Have lower blood pressure
  • Have stronger bones and muscles
  • Feel more confident and happy
  • Be able to sleep better

Most people will benefit from being more active. People who have previously been very inactive should gradually introduce activity into their lives.

People who were fit in early life can mistakenly still consider themselves to be fit, without doing any activity, in middle age. Benefits attained early in life cannot be stored - physical activity needs to be regular, ideally taken every day.

How much should I do?

Aim for at least 30 minutes of moderate activity on all or most days of the week.

The good news is that the important health benefits associated with physical activity can be gained through moderate intensity activity, such as walking, swimming, gardening or playing golf.

Medical experts now recommend that adults of all ages do 30 minutes of moderate physical activity on all or most days of the week. By exercising at a moderate rate, you will increase your heart rate without feeling too out of breath.

The other good news is that the 30 minutes can be broken down into 10 minute blocks, making the daily amount of physical activity recommended much easier to achieve for busy people.

People who wish to be active in a more vigorous way by participating in activities such as organised sport, aerobics or jogging should continue to do so as these activities can provide additional health benefits.

How do I get started?

Do an activity you enjoy at a time convenient to you.

Here are some ideas to help get you on the road to fitness.

Be active every day in as many ways as you can:

  • Make a habit of walking or cycling instead of using the car
  • Do things yourself instead of using labour saving devices
  • Take the stairs instead of the lift and walk up escalators
  • Get off the train or bus a stop earlier and walk the extra distance
  • Do some work in your backyard or garden

Include the whole family - make activity part of your family lifestyle:

  • Encourage your family to walk together regularly
  • Organise a family picnic and enjoy some activities such as a game of cricket or a bushwalk
  • Walk to your favourite local restaurant or cafe for lunch or dinner
  • Take your dog for a walk

Many people find it motivating to exercise with friends or as part of a group:

  • Organise to join a neighbour for a regular walk
  • Join a local sporting club, leisure centre or gymnasium
  • Get together colleagues at work and organise some lunchtime activities
  • Meet a friend for a game of tennis

You are more likely to be committed if you schedule physical activity into your weekly routine.

  • Think ahead and plan what activity you are going to do on each day of the week
  • Think of the times that suit you to be active, whether it be in the morning, at lunchtime or in the evening
  • Record your weekly activity plan in a diary or calendar
  • Build an activity routine - before long it will come as naturally as getting out of bed

Ready to get active and want to find activities in your area?

  • Active Search gives details of more than 14,000 physical activity clubs, centres, organisations and facilities across NSW.
  • We offer a range of active programs. Find out what's available in your area.
  • NSW State Sporting Organisations are a good starting point if you'd like to take up a sport. They can put you in touch with a local club.
  • Local councils may be able to provide advice on physical activity options.

Dealing with setbacks

Treat setbacks as temporary!

Once you start to be active regularly you might find something comes up that breaks your routine. This might be an illness or operation, a trip away or a new baby.

The key is to treat these setbacks as temporary and to get going again as soon as you can. When facing setbacks it might help to:

  • Review the times that you are being active - do they still fit in with your lifestyle?
  • Try a new activity if you are battling boredom
  • Don't stop being active altogether when you're on holidays - take the opportunity to try new activities like snorkelling, skiing, bushwalking or dancing
  • If you feel too tired to exercise remember that physical activity can help increase your energy levels
  • Find a friend with similar interests

Maintain a healthy diet

You should complement your physical activity program with a healthy diet.

Good nutrition will:

  • Make you feel healthier and enable you to have adequate energy for your daily activities
  • Help you maintain a healthy weight
  • Reduce the risk of many diseases developing, such as heart disease, obesity and some cancers

The Dietary Guidelines for Adult Australians recommend that you should:

  • Enjoy a variety of nutritious foods
  • Eat plenty of breads and cereals (preferably wholegrain), vegetables (including legumes) and fruits
  • Eat a diet low in fat and, in particular, low in saturated fat
  • Maintain a healthy body weight by balancing physical activity and food intake
  • If you drink alcohol, limit your intake
  • Eat only a moderate amount of sugars and foods containing added sugars
  • Choose low fat foods and use salt sparingly
  • Encourage and support breastfeeding
  • Eat foods containing calcium - dairy products are the best source. This is particularly important for girls and women
  • Eat foods containing iron. This is particularly important for girls, women, vegetarians and athletes

For more information about a healthy diet talk to your general practitioner (GP).

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