Be creative with your time
Try breaking physical activity into smaller chunks and get creative with how you do it; move faster when doing household chores, stand when you are talking on the phone, get moving in the ad break of your favourite TV show. Take a look at our
5 minute activities to add to your day.
Start small
Choose a low intensity activity like walking. Start slowly and build up gradually. If you're concerned, you can visit your doctor first for a health check.
Measure your success
Measure your success, not just the number on the scales. Time yourself or count how many repetitions of an exercise you can complete. Tracking your fitness and strength improvements will help keep you motivated.
Try moving in the morning
Being active first thing in the morning will make you will feel better and more energised for the rest of the day.
Get the whole family involved
Teaching your kids to be active will ensure they have the best to life and will teach them healthy habits they can take through to adulthood. Try an active afternoon activity like backyard cricket or playing in the park.
Lacking energy
Genuine tiredness, lack of motivation, poor diet or a health condition can mean we lack energy. Keep in mind that getting active can actually do the opposite by improving your energy levels through increasing oxygen-filled blood flow to the brain, and accelerating metabolic processes in your body.
Think of getting active as ‘Me’ time
To avoid dreading exercise, choose physical activities that you enjoy so that you make time for it in your life.
Think SMART
Try to set health goals that are Specific, Measurable, Attainable, Realistic and Timely. You are more likely to stay motivated and improve with this clear sense of direction. Learn more about goal setting at
Health Direct.
Reward yourself
Make sure you reward yourself when you reach your goals and give yourself a reason to keep with your exercise program. Just try to avoid using food as a reward.
Set short-term goals
Challenge yourself by writing down short-term goals for getting active that you will aim to achieve every two weeks. This will give you a real sense of accomplishment and help those long-term goals seem closer and more attainable.
If mobility is a problem
Try chair exercises which are ideal for people with lower body disability. Simple upper body exercises are an effective way to increase your upper body strength. For example, try using your arms to slowly lift yourself up and off your seat until your arms are holding your own body weight before slowly lowering yourself back to the starting position. Repeat two to three times per session.