5 tips to get you exercising – and sticking with it

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Regular exercise is one of the most important things you can do for your health, but most of us aren’t doing enough.

Statistics show over half of all Australian adults don’t meet the guidelines for physical activity.

The benefits of regular exercise don’t just stop with weight loss. Fitness can also help you:

• lower your blood pressure
•  reduce stress
• sleep better
•  improve your mental health.

Regular exercise can also lower your risk of:

•  heart disease
• high cholesterol
•  type 2 diabetes
•  obesity
• osteoporosis
•  some cancers.

But staying healthy doesn’t mean you need to spend your life in the gym. The recommended guidelines for physical activity and exercise suggest that people aged between 18 and 64 do at least:

1. 2.5 hours of moderate physical activity a week. These are exercises that slightly increase your heart rate (like brisk walking or swimming) OR
2.  1.25 hours of vigorous physical activity a week. These are activities that will have you huffing and puffing (like aerobics, jogging or group sports) OR a combination of the above.

Kick-starting an exercise journey can be tough, but it’s even tougher when you start one only to find that, after a month or two, you can’t stick with it. To overcome this, we’ve put together five tips to help you get going on the right foot.

1. Start off slowly and gradually
While you might be excited to run head-first into your new fitness regime, It is probably best to ease into it to avoid injury and burnout. For the first few weeks, start out with moderate cardiovascular activity one or two times a week.

You may notice that initially your body might be a little stiff and sore. This is normal and it is your body telling you that you’ve started something new. 
The main thing is that it settles relatively quickly, and it generally improves as you do another lot of exercise.
Consistency is the key to build a strong base and so you are not “yo-yo-ing’. Heaps of
exercise then nothing is what causes the issues. And makes injuries more likely. …

2. Find activities that you actually enjoy
You may have tried on different fitness hats in the past—maybe even the one where you drag
yourself out of bed at 6 am for a jog, and find that you can’ maintain the schedule. You will
be much better off long-term finding activities that you actually enjoy.

This could be anything from walking, swimming or dancing to gardening, Or if you fancy, a
6 am jog.

When you actually enjoy your workout, you’re much more likely to stick with it over time.

• Exercise drop-out rates are hard to assess, but one 2012 US study suggests that more than70% of people who create fitness goals quit before achieving them.

And exercise doesn’t have to only be about fitness, It may be a good time to listen to a podcast or an audio book or catch up with friends.

Exercising in a group or meeting a friend for a walk is a great way to keep yourself accountable and you are more likely to stick to it

3. Set realistic goals
Don’t aim for perfection—aim for progress. Set achievable goals based on your current
fitness level and schedule.
Maybe it’s a 20-minute workout three times a week or a daily walk during your lunch break. Small, consistent steps are more sustainable and build long-term habits.

4. Listen to your body
Pay attention to how your body feels. It’s normal to experience some discomfort when
starting a new routine, but sharp pain or extreme fatigue are signs to slow down. Rest when
needed and give your body time to recover- Don’t forget to drink water.

You should immediately stop exercising and seek medical attention if you experience: 

• sharp pain or discomfort
•  chest pain (which might indicate angina or even a heart attack)
• extreme breathlessness
•  very rapid or irregular heartbeats.

5. Incorporate strength training and flexibility work

For more of a challenge other than your daily walk, you can try incorporating strength training and flexibility exercises into your regime.
Strength training helps build lean muscle mass, boosts the metabolism and improves bone
health. Flexibility exercises enhance mobility and reduce the risk of injury.”

These activities include:

•  resistance training
• weightlifting
•  yoga
• Pilates
• exercises that use your bodyweight, such as push-ups and squats.

Our physios can help you develop a program that will be specific to your needs and previous
injuries or health issues.

So don’t go it alone and remember, to have fun and enjoy!!