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How to incorporate exercise into your life

Are you someone that has always wanted to have a regular exercise regime but doesn’t know where to even begin? It can be quite overwhelming, and taking the first step is always the hardest – but we are here to help!


Let’s start with the benefits of incorporating regular exercise into your daily routine, and the whole reason behind why it is so important. The research shows a magnitude of benefits that we can gain from regular physical activity, but I have highlighted a few of the key ones below:

  • Improve muscular and cardiorespiratory fitness + body composition

  • Improve bone and functional health

  • Reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer)

  • Reduce the risk of falls

  • Improve mental health (reduced symptoms of anxiety and depression)

  • Reduce risk of all-cause mortality

  • Improve sleep, cognitive health, self-esteem, and overall quality of life


Just to name a few!!

Now we know how good it is for us, how much are we meant to do? Well, we have guidelines outlining that to see these benefits we want to aim for at least 150–300 minutes of moderate-intensity aerobic physical activity or at least 75–150 minutes of vigorous-intensity aerobic physical activity (or a combination). We also want to do resistance training at least 2 days of the week and limit our sedentary time.


Here are my 5 top tips:

  • Set SMART goals. What do you want to achieve? Make it specific, set a time frame and break down that goal into how you are going to achieve it.

  • Do exercise you enjoy!!

  • Have a plan! Plan exercise into your day, week, and month. Structure it around your other commitments so it is easier to adhere to.

  • Start small, you don’t have to start with 1hr of exercise every day, even 10mins is a good starting point and you can build up from there.

  • Gain the assistance of an exercise professional to ensure your fitness plan is suited to you and your goals – and for a bit of guidance and motivation along the way 😊


Another good way to get started is having a think about what type and setting of exercise will be best suited to you and your needs. Use the below tool to help you work it out!

Above all, getting assistance in starting your exercise journey will make the process easier, more specific, and is a good way to keep you on track. Use the link below to book in your initial consult with an exercise physiologist today, and let’s get started together.

We would love to meet you - call us on 02 8969 6300 or email!


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