There are many opportunities in your day to Find Thirty®!
The key is to make physical activity a part of your day. Just thirty minutes of moderate intensity physical activity on most, better still all, days is needed for good health. This thirty minutes can be built up in shorter sessions of at least 10 minutes.
At work
- go for a walk during lunch, or before or after work with work colleagues. Try 15 minutes at lunch and 15 minutes after work. It’s that easy!
- get your work mates involved in a team sport
- organise a corporate membership to the gym
- walk, cycle or use public transport to get to and from work.
At home
- walk or cycle instead of driving to the shops
- walk to your favourite local restaurant or café
- if you have kids, participate in physical activities with them
- walk the dog.
At play
- walk around a large shopping centre or join a walking program within the centre
- try something new like dancing, yoga, surfing, martial arts or rock climbing.
Download a copy of the Find Thirty® every day tips for Adults (
54kb)
Walking
Walking is a great social activity you can do anytime, anywhere and best of all it’s free! You can walk with others or you may prefer to walk alone.
Here are some tips:
- walk with a friend, partner or your family
- walk instead of taking the car on short trips
- use the times you walk to think – and relax
- plan your walks in advance
- vary your walks
- visit a national park or a historical landmark
- visit a friend
- walk the dog
- join a walking group.
So lets get walking:
Join a club
Joining a sporting club can provide you with many benefits, these may include:
- meeting new people
- a sense of belonging
- social support
- having fun
Find out about the diversity and choice of Sporting Associations and Clubs in Western Australia.
Find a sport or recreation club in your local area.
Read about West Australians who have joined a sporting club recently! (to come).
Do you want to up the volume?
If you can, also enjoy some regular vigorous exercise for extra health and fitness benefits. Vigorous activities include aerobics and running and sports such as soccer and netball. Remember to warm up and cool down. See above links under Join a club for further information.
See your doctor first if you have been inactive for some time, or have health problems.
Mix up your activities for added benefit, fun and interest.
The activities listed above will all help to build up your stamina. Try a range of activities to improve your strength, flexibility and balance.
- Strength - To increase muscle and bone strength try activities such as walking uphill, climbing stairs, pilates or yoga. This will also help your balance and posture.
- Flexibility - To keep a full range of movement and stay independent as you get older, try tai chi, bowls, or other activities that include gentle reaching, bending and stretching.
- Balance - Movement classes such as tai chi, yoga and dancing are great for balance.