People give many excuses for not fitting physical activity into their day.
“I don’t have enough time” or “I work long hours”
- Find everyday activities that you can fit into a busy day. Get off the bus a few stops earlier, use the stairs instead of the lift and walk around while you’re on the phone.
- The average person spends 15.2 hours per week watching TV and using the computer for recreation. Use this time to be active instead.
- Spend time with friends and family being active.
“I’m too tired after work”
- Amazingly, the more active you are, the more energy you will have for other things.
- Being active can help you sleep better.
- To boost your energy levels combine physical activity with healthy eating.
“My job is physically active already”
- You may be surprised just how inactive you are at work. Wear a pedometer to measure how many steps you do each day. 10,000 steps is the recommended daily step goal for a healthy adult.
- Look for opportunities to be active during the day like taking the stairs instead of the lift or walking at lunch time.
- Remember physical activity can bring all kinds of rewards, including winding down after work and spending quality time with others.
“I have other priorities”
- Only thirty minutes of moderate intensity physical activity is needed for good health on most, better still all, days of the week.
- Remember, this thirty minutes can be built up in shorter sessions of at least 10 minutes.
- Look at your daily routine for opportunities to be active.
- Be active with everyday activities such as errands, short trips, house work and gardening.
“I have children”
- Be active with your children - play basketball in the driveway or go to the park to kick a footy.
- Walk and cycle to school with your kids.
- Many gyms and recreation centres have a crèche for younger children.
“I’m too old”
- No matter your age, finding thirty minutes every day will improve your physical and mental health and wellbeing.
- If you have been inactive for a while, start off slowly by taking a walk down your street. If you do this often it will become easier and you will feel great in no time.
Tips from people who have increased their physical activity:
- Start a new sport or activity
- Walk more or walk the dog
- Join a club, gym or start an exercise class
- Make the time, fit it into your routine and set achievable goals
- Make it important to you, stay motivated and committed
- Be active with others; this can add to the enjoyment and motivation.