Exercise 101
Being physically active is more than burning kilojoules and building muscle; it’s also fun, social and essential for your health and well-being. Check out how exercise benefits your body and how much exercise you need to burn off high-energy foods.
Exercise 101
How exercise affects the body
It might be pretty obvious that being active is really good for you – it gives you more energy, increases your self-confidence and may even help prevent scary stuff like heart disease. Click the running man to learn about the direct benefits of physical activity on different parts of your body.
Energy in vs. energy out
Balancing the energy you eat and drink with the energy your body uses when exercising can seem fairly simple. But do you really know how long you need to work off that slice of cake? We've crunched the numbers to determine just how much exercise you'll need to do to burn off some high-kilojoule foods.
Guidelines
Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
Accumulate 150-300 minutes of moderate intensity physical activity or 75-150 minutes of vigorous intensity physical activity each week (or an equivalent combination of both moderate and vigorous).
Be active on most, preferably all, days every week.
Do muscle strengthening activities on at least 2 days each week.
Healthy Choices
Becoming more aware of your exercise choices and the effects these choices have on your body is like putting yourself in the ‘driver’s seat’ on the road to good health.
Check out the tips, tricks and professional advice below to get you on the right track.
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Bulking up – or gaining muscle mass, is something a lot of my clients have asked me about. To design an effective strength-training program it’s important to gradually increase resistance, repetitions and number of sets.
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If you have a health condition, are looking for inspiration or have been inactive for a while, you might want to seek the help of an AEP, or Accredited Exercise Physiologist like me. As university qualified professionals specialising in exercise prescription, we can create targeted exercise programs, based on your individual needs, goals and preferences.
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The good news is that you don’t have to exercise for hours on end to feel the health benefits of physical activity. Just by moving a little bit each day, you’re already decreasing the risk of many chronic health conditions. Ideally, you should aim for 30 minutes of daily movement.
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When it comes to exercising and eating healthier most people have the best of intentions but motivation levels can go up and down like a yoyo.
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What, when and how much you eat has a big impact on your body. That’s why planning meals around your exercise will enhance your performance and minimise potential discomfort while you’re doing it!
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If you’re trying to lose weight, focus on achieving an ‘energy in – energy out’ balance. That means balancing the food you consume that provides energy (or kilojoules), and how much energy you burn from doing everything from sleeping to lifting weights. Weight gain happens when we consume more energy than we expend.
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Being physically active can help prevent or manage many things from cardiovascular disease to attaining and maintaining a healthier weight.
Tip: Regular exercise can help with your blood pressure, cholesterol and blood sugar levels. Check out our running man to learn more.
Doing enough physical activity each day doesn’t have to mean finding extra time. Think smarter about movement and look for ways to move more each day.
Tip: Try walking instead of driving short distances, try doing 10 minute bouts of exercise.
There are many ways to be active that won’t cost a cent. Some activities like walking or cycling to shops or work may even save you money.
Tip: Local parks are free. So is the footpath. You could join a walking group.
Well, it’s time to change things. Adding variety to your exercise routine will ensure you avoid plateauing and continue to improve your strength, cardiovascular fitness and flexibility.
Tip: Why not try a new activity with a friend.
Changing your attitude is as important as changing your habits. Feel good about making some small changes, like parking the car further away from your destination.
Tip: Set small, achievable and measurable goals to keep you on track.
General muscle tension and soreness is to be expected, particularly if you haven’t exercised for a while or have changed your program. (soreness typically lasts for 2-3 days)
Tip: If you are really sore try reducing the intensity of your exercise.
Incidental exercise hacks
A busy life can make it hard to stick to an exercise regime even though we know it’s important. Enter incidental exercise hacks, easy ways to build a bit of extra movement into your daily routine.
Guidelines
Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
Be active on most, preferably all, days every week.
Accumulate 150-300 minutes of moderate intensity physical activity or 75-150 minutes of vigorous intensity physical activity each week. (Or an equivalent combination of both moderate and vigorous.)
Do muscle strengthening activities on at least 2 days each week.
