For most adults aged 18 to 64 getting 30 to 45 minutes of moderate physical activity per day at least five days a week is recommended. That can be a daunting thought! You may be thinking, “I need to go to the gym and lift weights for 45 minutes” or “I need to go for a 30-minute run every day”, but there are more (fun) ways to get your daily dose in. Let’s break it down.
Physical activity is any body movement that results in energy use. It can include daily movements like walking, taking the stairs, gardening or cleaning. Exercise, like sport, swimming, cycling, yoga, gym classes, running clubs or walking groups, also contribute to your daily physical activity.
So, you can increase your daily physical activity without joining a gym or even breaking a sweat by simply doing more of the activities you enjoy every day, like gardening or walking.
Physical activity is a key pillar for health and wellbeing, helping both the body and the mind. It’s important for improving circulation, strengthening bones, muscles and joints, and reducing the risk of developing chronic health conditions such as heart disease and diabetes as well managing these conditions1.
Along with physiological benefits, increasing your daily movement can make you feel more confident, happy and relaxed, improve your self-esteem, and prevent and help manage depression and anxiety, especially when done in nature, such as parks, gardens or at the beach. It can also help you sleep better and lower your risk of dementia later in life1.
Don’t forget the social side! Movement can be a way to catch up with friends and family, like going on a walk together or throwing a frisbee around at the park. Joining a group class or social sport team can also be a great way to connect with other people. Check out Social Sport to find a team near you and the Heart Foundation Walking Clubs for some new friends on your walk (some might even have four legs and a tail)!
Connect promotes accessible and adaptable movement options, no matter your fitness or energy levels. Check out some of our online sessions like Mat Pilates and Yoga. They’re fun, easy and many can be done seated too.
When it comes to dedicating time to physical activity, getting started can be the toughest part. We spoke to habit researcher, Dr Gina Cleo, recently who had some great resources to help build habits that stick. She says that, “habits are the invisible blueprint of our lives. They are the foundation of everything we do.” According to Dr Gina, when it comes to changing habits, it is less about willpower and motivation, she says, “lasting change comes from learning how habits work and how to rewire them.” Unlock strategies and resources through Dr Gina’s website.
A little movement throughout your day could make a big difference. We hope this helps you find your own way to ConnectWell with Movement.
1 Department of Health and Aged Care, 2021; The Heart Foundation Australia, 2024