Regular physical activity is fun and will improve your quality of life. Becoming more active is very safe for most people. However, some people should check with their doctor before they increase their physical activity. If you are between 16 and 69 years the questions below will suggest if you should check with your doctor before you start. If you are over 69 years or not used to being very active, check with your doctor.
- Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
- For the last five years, has your lifestyle been mainly sedentary?
- Do you feel pain in your chest when you do physical activity?
- In the past month, have you had chest pain when you were doing physical activity?
- Do you lose your balance because of dizziness or do you ever lose consciousness?
- Do you have a bone or joint problem (back, knee or hip) that could be made worse by a change in your physical activity?
- Is your doctor currently prescribing drugs for your blood pressure or heart condition?
- Do you know of any other reason why you should not do physical activity?
* If you answered YES to one or more questions talk to your doctor in person before you start becoming more physically active.
* If you answered NO honestly to all questions you can be reasonably sure you can start becoming more physically active – remember to begin slowly and build up gradually.
Exercise for you
Exercise type and desired fitness levels are as individual as the clothes we wear. There are many and varied options to choose from, such as:
- Some prefer to use the latest fitness machines and technical aids
- Many want to engage in physical exercises as part of a class
- Others prefer to regularly walk or run on their own
- A number prefer to add ‘incidental’ exercise to their daily routine
- Some want a one-on-one personal trainer to guide & motivate them
Whatever your personal preference, adhere to these key principles:
- Choose exercise that is appropriate for your age, physical shape and general health
- Recognise that you will only get benefits if you exercise regularly
- Enjoy your exercise. Choose something that gives you a break and adds variety to your lifestyle
Despite all the stories we read about how hard it is to exercise and keep fit in today’s world, it really has never been easier.
Some proven benefits from exercise:
- Aerobic Activity – can reduce the risk of heart disease, high blood pressure and stress
- Strength/Resistance Training – can reduce the risk of osteoporosis and muscle wastage
- Stretching – dissipates lactic acid and increases flexibility therefore reducing the risk of injury
Finding time
The key is to be able to exercise under any time constraint. Think of movement as an opportunity, not an inconvenience. Be active every day in as many ways as you can.
Getting Australian Active * states that 30 minutes of moderate intensity physical activity on most days of the week is necessary to maintain health and fitness. If you are beginning an exercise program start with 10-20 minutes and progress gradually to 30-45 minutes. When you are comfortably exercising for 45 minutes you can progress to 60 minutes.
It should be noted that longer is not necessarily better. The amount of time you exercise will depend on your exercise goal or program. For example, a weight training program may be for 30 minutes – 3 x per week.
The best time to exercise is when your schedule allows you to devote at least 30 minutes or more to consistent exercise (excluding warm-up and cool-down). Try to choose a regular time for exercise and book it into your schedule, like any other appointment or commitment.
For general well being aim for 3-4 sessions weekly. However, effective weight control requires exercise of at least 30 minutes on most days of the week.
Getting started
Work pressures and other commitments leave few daylight hours in which to exercise outdoors. And not everyone feels safe doing this after dark.
For many people, having the best of intentions to exercise is not as good as having someone to exercise with – or a place to go to.
That’s partly why over one million Australians are members of fitness centres.
Today’s fitness centres are a far cry from the gymnasiums of a decade ago. They offer:
- Personalised advice
- Tailored exercise programs
- The latest equipment
- A social environment – helps to keep you motivated
Most also offer you access to a personal trainer – someone to develop and drive a personalised regime just for you.
As the number of centres has grown, so too has the professionalism of all those involved in them. As the peak industry body, Fitness Australia has taken a leading role in ensuring that fitness centres displaying its logo offer correct advice, have the right equipment and facilities, and act in the best interests of their members and guests.