Physical activity tips
All age groups can benefit from regular exercise. Moderate exercise such as a brisk walk can easily fit into your day, and it’s great for your health.
The Heart Foundation recommends at least 30 minutes of moderate intensity exercise such as brisk walking on most days of the week.
Here are some pointers from the Heart Foundation to set you on the road to an active life.
- Rather than catching the bus or train to your usual stop, hop off one stop early and walk the rest of the way.
- Opt for the stairs rather than the lift or escalator. If there’s no option, walk up the escalator, rather than standing still.
- Try not to sit for prolonged periods. At work and at home, break up your episodes of sitting by walking around every so often.
- Get out in your garden and do some cleaning up or planting.
- Organise a lunchtime activity with your workmates, or simply go for a walk.
- Walk to the local shop rather than jumping in the car.
- Start and end each day with a walk around your neighbourhood.
- Organise a get together with friends or family and incorporate a bushwalk or some other activity such as tennis or social cricket.
- Get active with your dog — they’ll enjoy the exercise too.
- Get into swimming.
- Form a sporting team with your friends.
- Join in outdoor community activities — they usually involve lots of walking and activity without you even noticing!
All in all, if you can find things to do that keep you moving and are part of your day — rather than a chore to be added on to your day — then you’ll be well on the way to an active life.
People who exercise regularly will reap the benefits, including:
- having better blood pressure;
- easier weight management;
- feeling more energetic;
- having less chance of a heart attack;
- having a reduced risk of some cancers;
- having a reduced risk of type 2 diabetes and other diseases that can reduce your quality of life;
- living a longer life;
- having strong muscles and bones;
- sleeping better; and
- feeling more relaxed and confident.
For people who have had a heart attack, a return to regular physical activity is a vital part of recovery. Speak to your doctor about the level of physical activity that is right for you.
Last Reviewed: 21 March 2010
