Moving your body

are your evidence-based roadmap to better health through regular movement. Whether you’re just starting out or you’re already active, the Australian physical activity guidelines provide practical targets to aim for. These guidelines provide recommendations for physical activity, strength training and sleep, helping you create a physical activity plan appropriate for your age, abilities and personal circumstances.

If it’s been a while since you’ve been physically active, it is best to start slowly and build up your activity levels over time – and talk to your doctor before starting any exercise regimen. The Australian national physical activity guidelines are a great guide for specific information on the right level of activity for your age, but 30 minutes of moderate intense exercise each day is a general rule of thumb for overall health. When it comes to exercising to reduce your risk of cancer, aim to be active for 60 minutes at a moderate level – or 30 minutes of vigorous exercise each day.

If that seems like a lot, remember, you don’t have to be active for 30 or 60 minutes without a break. Try to be active for 10 minutes or more when you have the time and do it two to three times. For example, if you’d like to be active for 30 minutes each day, you could go for a 15-minute walk at the start of your day and another 15-minute walk after dinner. The next step would be to build up your time or intensity gradually once you feel like it’s becoming easier and more manageable.

If the idea of exercise makes you want to hide under your bedsheets, don’t despair! You can choose the kinds of physical activity that work best for you, your interests and energy levels. And choosing something you enjoy means you’re more likely to do it often. There are all kinds of physical activity to choose from that can help make it easier to be more active in your everyday life. Making small changes here and there can help you include many kinds of physical activity in your day-to-day life:

• Walk with a friend or pet at a pace you find enjoyable. If you’re exercising outside, remember to be SunSmart.
• Join a group fitness class in something that seems fun to you, like dancing, swimming, or yoga.
• Break up long periods of sitting by setting a reminder every 30 minutes to stand up, walk around and have a stretch.
• Walk or cycle to nearby shops or cafes, instead of driving or taking the bus.
• Take the stairs instead of the lift.
• Catch public transport to work, get off a stop earlier and walk the rest of the way.
• Do a little bit of housework or gardening each day. (Bonus: your home and garden will look great!)