I've never really been active before. Where do I start?

 

Starting something new can seem daunting, but don't feel overwhelmed. The most important thing is to choose to do an activity you like, start small and gradually build up as your body gets stronger and more accustomed to the activity. Look at the Getting Started guide and an article about starting out. A health coach can help you make a plan, or if you have an injury or health condition, make sure you get some advice from a health professional.

 

If you've never been active before, this article "Exercise boosts longevity in middle and old age, regardless of previous activity levels" might be of interest!

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I'm short of time. What should I do?

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Even 10 minutes of activity gives benefits! You could go for a walk during work breaks, take the stairs instead of the lift, or meet a friend for a walk before having coffee. You could cycle to work, or walk to your appointments. Here are some practical ways to fit in some physical activities. Make a plan and try to stick to it.

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I know it's good for me, but I can't see myself doing it. Is it for me?

 

Becoming more physically active may feel like a huge challenge and it might feel hard to see yourself doing something physically active. This is an experience felt by many people. However, many have overcome this feeling and have gone on to lead physically active lives. Whether it's starting off in small ways, or remembering that you're not competing with anyone else, or looking to others for inspiration, it's possible for you to see yourself be physically active. Give it a go. You're worth it. Take a look at these stories for some inspiration.

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I want to go to the gym but can't commit to a gym membership right now. 

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Gyms and health and fitness facilities often offer access on a casual basis or may offer multi-visit passes so you can try out a class or the facilities, or simply choose when you can go. There are some gyms associated with workplaces, which might make going before or after work or during work breaks easier. 

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What about activity trackers?

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Most activity trackers are a wearable device that look like a watch, with added benefits. They allow you to track your activity to see how much you're doing and some even track sleep patterns. These devices can be synced to a computer to track your progress and you can use them to help set your physical activity goals. There are several activity trackers on the market and they are widely found at department stores, sport stores, electronic stores, starting from around $130. Most mobile smartphones have a pre-installed health app, so you could try tracking your steps this way before buying a wearable device.

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10,000 steps a day - or fewer? 

 

There is a commonly held view that 10,000 steps a day is the goal for adequate physical activity. But research finds that every step adds up and every step counts! Read this helpful article 10000 steps a day - or fewer? 

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I've tried before and it's all too hard. Why is it so hard?

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Don't be discouraged. Give it a go again. It can take time for your body to get stronger and used to a new physical activity. Are your muscles aching? Are you pushing yourself too hard too quickly? Have you taken time to have a think about why it's all too hard?  Take this quiz to find out what your barrier is.

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Remember the benefits of physical activity, start off small and gradually build up in the amount of time you are active and the intensity of your activity. You can check your exercise intensity with this chart. Make a plan, and put it on the fridge or where you can see it, and keep a journal of what you can do. After a little while if it's too hard, it's okay to adjust your activity plan and give it another go. Share each of your successes with your friend or partner!

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What do I do if I think physical activity is boring?

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If you haven't found an activity that you like yet, don't give up. Make a list of other possibilities you might like and pick one to try. Activities in groups can be more fun, or an activity with a friend or partner followed by coffee after your activity might work for you.

 

You could try listening to music, an audio-book, or a compelling podcast while doing your activity to make it more interesting. Or you might find it to be more engaging to record and track your activity or use technology to support you. 

 

Remember, being active is a lifelong journey. Mix things up when you need a change. Keep going!

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My job stops me from being active. What can I do?

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There may be different ways you can build some activity into your day. Have walking meetings with a colleague, take the stairs instead of the lift, deliver a message instead of emailing, drink plenty of water and take regular breaks. Can you cycle or walk to work, or get off the bus or train a stop earlier to walk? Here are some other ideas for people in different jobs.

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I have longstanding aches and pain. Is physical activity safe?

 

If you are unsure about any aspect of your health, it's important to get it checked by your health professional or doctor before you increase your physical activity. This ABC Sporty podcast offers an insight into physical activity and sore joints, and this pre-exercise questionnaire may help.

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How about menopause?

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In general, most women reach menopause at 45-55 years, and whilst some women experience many symptoms, others have few. Exercise during menopause can help to ease symptoms.

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Do I need to stretch before and after exercising?

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The evidence actually shows that stretching doesn’t really reduce risk of injury. However, there is good evidence that warming up does. An intensive, well-structured, active warm-up can substantially reduce risk of injury, so try doing that the next time you exercise. See some examples of dynamic warm-up exercises here.

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How important is balance?

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In addition to moderate intensity and vigorous intensity physical activity, strength exercises count towards your physical activity. Balance exercises are important in the prevention of falls. The American Heart Association has some great information on balance and strength and resistance training exercises.