If exercise has not been a big part of your life, or if it disappeared from your life because of family commitments, ill health or an abundance of life reasons, now is your chance to look for your pathway back to exercise and the start of a healthier lifestyle.
No matter your age, your physical capabilities or your current level of fitness there is an exercise pathway for you.
Why Exercise?
Exercising gives the heart and mind a workout – While exercising, your heart rate rises to allow your body to get the oxygen and nutrients your body needs. Increasing the blood flow through the heart’s system on a regular basis helps to build endurance and keeps the pathways clear and efficient.
Weight control – Carrying too much extra weight is not good for our heart or our health and in the long term can lead to diabetes type 2. Regular movement helps us use up those extra calories and keeps our weight to healthy limits.
Strengthen the bones and muscles – As you get older you lose muscle strength and bone density, exercise builds up these areas keeping you stronger for longer.
Exercise acts as mood booster - While the above are physical benefits for the body, exercise has been shown to have a profound effect on our mental health too. It improves our sleep and gives us a sense of wellbeing – all from moving our bodies.
I’m non-disabled – how much exercise should I be doing?
The Australian Government department of health guidelines suggest a total of over 30 minutes of exercise daily and encourages you to try and be active on most days of the week.
20 minutes should be at moderate intensity - You are putting in some effort but it’s not strenuous. Your rate of breathing will increase but you could easily sustain a conversation.
10 minutes should be at vigorous intensity - You are putting in high levels of effort. You should be out of breath and wouldn’t be able to have a conversation.
How to get started
If you are new to exercise the hours you are meant to put into exercise can be daunting.
Build up your time and effort levels slowly and safely.
Give yourself time to warm, wind down and stretch.
Break things up – stop or slow down if you are getting out of breath, these are new activities and your body will learnt to adapt to them in time.
Walking for fitness
For the non-disabled, walking is a great access point into fitness.
It’s free – It costs you nothing but it gets you out and about in the fresh air and in the local community and you can grade your speed and distance at a pace that suits you and your fitness.
All you need to start is a good pair of sports shoes - The cushioning that trainers provide makes walking softer on the joints and lessen any impact related injuries.
Be sure to dress appropriately for the weather – you will warm up during your walk so wear clothes to prevent you overheating.
Map your walk – If you are feeling nervous about starting out, map out your walk. This way you can ensure there are places to sit and rest or nearby accessible facilities to use if you need them.
Walking decreases stress – Walking helps to release endorphins, which are powerful brain chemicals that help reduce pain and stimulate relaxation. The higher your endorphin levels, the more calm and relaxed you will feel. This is one of the reasons why walking can make you feel so good.
Other exercise ideas
Swimming – Take a visit to your local pool, beach or lake. You can swim, jog or even do an aqua-aerobics class. The water can support your weight and provide resistance for an all body workout that is gentle on the joints.
Sports clubs - Join a club to get moving, bowls for a gentle stretch, soccer for a run around or dragon boating to get on the water. This non-exhaustive list is just the tip of the iceberg as far as the diversity of sporting clubs out there.
Gym - Some love it, some hate it, but it is a great place to gain muscle strength. Take a tour of your local gym to see if it feels good for you. Most gyms offer a free personal training session where you can get a routine based on your fitness level.
Classes - If you want to be guided through your exercise session find some local classes. Classes cover a variety of styles including aerobic, weight focused, high intensity interval, yoga, pilates, spin (static cycling), boxing (non-contact) and dancercise. Before you join the class talk to the providers to get a sense of how active you are expected to be and whether anything is modified for those just starting on their fitness journey.
Variety is your friend - It can be hard to maintain walking, the same route on a daily basis, but if you swim one day, walk the next, it is easier to keep yourself interested in your fitness activities.
Walking is not an option for me – how can I do regular exercise?
Limited mobility does not discount you from exercise – it just means you need a more personalised exercise plan.
Swimming - Many people who have limited mobility are still able to enjoy exercise in water. The water’s natural support can be used as part of your routine.
Upper body focused – If your exercise needs to be upper body focused there are plenty of ways to exercise so the heart gets a good workout:
Arm cycler – An upper body cycle machine which will give the arms and back and good workout and definitely get the blood pumping.
Chair dancing – Get some good music on and get your arms swinging, jiving, robot dancing and rock out.