Exercise: Get moving in 2020

Exercise is great for both physical and mental health; the benefits of moving even just a little bit more each day are significant. Exercise can increase your energy levels, maintain and strengthen bone and muscles, help with brain function and memory and even help you to relax and have a better sleep. It’s no wonder then, that “getting more active” tops the list for many people when starting a new year – but how to do it…that can be the biggest challenge!

When starting a new sport or exercise regime, planning and preparation can go a long way to ensuring that you are not just comfortable but excited to work up a sweat. Here are some handy hints to help you along the way, as well as some ideas for getting moving that you may not have thought of before!

Planning exercise

The Australian Physical Activity Guidelines suggest that adults aged 18 – 64 years should aim for 150 to 300 minutes of moderate intensity physical activity each week or 75 to 150 minutes of vigorous intensity physical activity each week. When planning your new regime, start by assessing how you might aim to meet these guidelines within your weekly plan.

Remember that being active for small periods of time throughout the week can still be helpful – every little bit helps!

Find a few activities that you enjoy – as variety will help to keep you engaged. No matter your ability or interests, there is something out there that will suit you and help you to sweat it out. Check out Inform for some ideas that you may not have thought of before, from the simple starters through to wheelchair football or dance classes for any ability. Think about what you like and how you might be able to find an activity that matches that.

Don’t let leakage hold you back. Incontinence shouldn’t stop you from getting active so if this is something that impacts you but your doctor has given you the all clear to exercise, then now is the time to get moving. Finding the right products to assist this should be a part of your planning process – you can explore our full range to find the right fit for you.

Starting exercise

Build up your work out sessions or exercise regime up gradually – dip your toe in the water slowly and then eventually you can dive right in! If you’re going to a class or find yourself in a group session, try and give the instructor the heads up that you may need to tap out early or take things a bit slower as you’re just beginning.

Listen to your body and don’t push yourself too hard at any point. Take a break when you need to, do a shorter work out or take a day or two off.

Maintaining exercise

Monitor your progress – are you reaching your goals (whatever they may be!) and finding enough time to get active each week? If not, you may need to figure out what is holding you back and develop some strategies to overcome your challenges.

Shake up your routine – as time goes by, you might find yourself getting bored with your chosen activity so it can be a good idea to add something else into the mix. You could try working out with a friend, in a different environment or a new activity all together. Keep it fresh!

Celebrate your achievements – be proud of what you have accomplished because getting even a bit more movement into your life is a fantastic success!

This article is sponsored by Independence Australia, a social enterprise that provides choices for people living with a disability or other personal need, enabling them to regain and retain their independence within a supportive community.

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