Exercise 101

Being physically active is more than burning kilojoules and building muscle; it’s also fun, social and essential for your health and well-being. Check out how exercise benefits your body and how much exercise you need to burn off high-energy foods.

Exercise 101

How exercise affects the body

It might be pretty obvious that being active is really good for you – it gives you more energy, increases your self-confidence and may even help prevent scary stuff like heart disease. Click the running man to learn about the direct benefits of physical activity on different parts of your body.

Exercise 101

Energy in vs. energy out

Balancing the energy you eat and drink with the energy your body uses when exercising can seem fairly simple. But do you really know how long you need to work off that slice of cake? We've crunched the numbers to determine just how much exercise you'll need to do to burn off some high-kilojoule foods.

Eat this
Do this
21 minutes jumping jacks
Eat this
Do this
65 minutes of push ups
Eat this
Do this
60 minutes sit ups
Eat this
Do this
9 minutes lateral hops
Eat this
Do this
25 minutes fast step ups
Eat this
Do this
31 minutes jumping jacks
Eat this
Do this
5 minutes of push ups
Eat this
Do this
45 minutes of sit ups
Eat this
Do this
13 minutes Lateral hops
Eat this
Do this
35 minutes fast step ups
Eat this
Do this
19 minutes jumping jacks
Eat this
Do this
31 minutes of push ups

Guidelines

Some is better than none

Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

30 min +

Accumulate 150-300 minutes of moderate intensity physical activity or 75-150 minutes of vigorous intensity physical activity each week (or an equivalent combination of both moderate and vigorous).

Active every day

Be active on most, preferably all, days every week.

Strength x 2

Do muscle strengthening activities on at least 2 days each week.

Healthy Choices

Becoming more aware of your exercise choices and the effects these choices have on your body is like putting yourself in the ‘driver’s seat’ on the road to good health.
Check out the tips, tricks and professional advice below to get you on the right track.

  • Bulking up – or gaining muscle mass, is something a lot of my clients have asked me about. To design an effective strength-training program it’s important to gradually increase resistance, repetitions and number of sets.
Click the image for more information.

    Bulking up – or gaining muscle mass, is something a lot of my clients have asked me about. To design an effective strength-training program it’s important to gradually increase resistance, repetitions and number of sets.

    Click the image for more information.

  • If you have a health condition, are looking for inspiration or have been inactive for a while, you might want to seek the help of an AEP, or Accredited Exercise Physiologist like me. As university qualified professionals specialising in exercise prescription, we can create targeted exercise programs, based on your individual needs, goals and preferences.
Click the image for more information.

    If you have a health condition, are looking for inspiration or have been inactive for a while, you might want to seek the help of an AEP, or Accredited Exercise Physiologist like me. As university qualified professionals specialising in exercise prescription, we can create targeted exercise programs, based on your individual needs, goals and preferences.

    Click the image for more information.

  • The good news is that you don’t have to exercise for hours on end to feel the health benefits of physical activity. Just by moving a little bit each day, you’re already decreasing the risk of many chronic health conditions. Ideally, you should aim for 30 minutes of daily movement.
Click the image for more information.

    The good news is that you don’t have to exercise for hours on end to feel the health benefits of physical activity. Just by moving a little bit each day, you’re already decreasing the risk of many chronic health conditions. Ideally, you should aim for 30 minutes of daily movement.

    Click the image for more information.

  • When it comes to exercising and eating healthier most people have the best of intentions but motivation levels can go up and down like a yoyo.
Click the image for more information.

    When it comes to exercising and eating healthier most people have the best of intentions but motivation levels can go up and down like a yoyo.

    Click the image for more information.

  • What, when and how much you eat has a big impact on your body. That’s why planning meals around your exercise will enhance your performance and minimise potential discomfort while you’re doing it!
Click the image for more information.

    What, when and how much you eat has a big impact on your body. That’s why planning meals around your exercise will enhance your performance and minimise potential discomfort while you’re doing it!

    Click the image for more information.

  • If you’re trying to lose weight, focus on achieving an ‘energy in – energy out’ balance. That means balancing the food you consume that provides energy (or kilojoules), and how much energy you burn from doing everything from sleeping to lifting weights. Weight gain happens when we consume more energy than we expend.
Click the image for more information.

    If you’re trying to lose weight, focus on achieving an ‘energy in – energy out’ balance. That means balancing the food you consume that provides energy (or kilojoules), and how much energy you burn from doing everything from sleeping to lifting weights. Weight gain happens when we consume more energy than we expend.

    Click the image for more information.

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Healthy Choices
Fitness Fact or Fiction

Can you tell the difference between fact and fiction when it comes to fitness?

Take the quiz and bust some of the most common exercise myths!

Fact
Fiction
Regular physical activity can help ward off disease
Fact
Fiction
Fact: Regular physical activity can help ward off disease

Being physically active can help prevent or manage many things from cardiovascular disease to attaining and maintaining a healthier weight.
Tip: Regular exercise can help with your blood pressure, cholesterol and blood sugar levels. Check out our running man to learn more.

Fact
Fiction
You don’t have to work up a sweat to benefit
Fact
Fiction
Fact: You don’t have to work up a sweat to benefit

Health benefits can be gained through both low-moderate and vigorous intensity activities. Doing something is better than nothing.
Tip: By occasionally giving vigorous activity a go, you can achieve additional health benefits.

Fact
Fiction
I’m too unfit, I can’t be active
Fact
Fiction
Fiction: I’m too unfit, I can’t be active

To start being more active, choose a low-moderate intensity physical activity like walking and start slowly, building up gradually.
Tip: If you have any concerns, make sure you speak to your doctor first.

Fact
Fiction
Exercising takes up too much time
Fact
Fiction
Fiction: Exercising takes up too much time

Doing enough physical activity each day doesn’t have to mean finding extra time. Think smarter about movement and look for ways to move more each day.
Tip: Try walking instead of driving short distances, try doing 10 minute bouts of exercise.

Fact
Fiction
Being active doesn’t have to be expensive
Fact
Fiction
Fact: Being active doesn’t have to be expensive

There are many ways to be active that won’t cost a cent. Some activities like walking or cycling to shops or work may even save you money.
Tip: Local parks are free. So is the footpath. You could join a walking group.

Fact
Fiction
Getting fit is boring
Fact
Fiction
Fiction: Getting fit is boring

Well, it’s time to change things. Adding variety to your exercise routine will ensure you avoid plateauing and continue to improve your strength, cardiovascular fitness and flexibility.
Tip: Why not try a new activity with a friend.

Fact
Fiction
It’s too hard to change my habits
Fact
Fiction
Fiction: It’s too hard to change my habits

Changing your attitude is as important as changing your habits. Feel good about making some small changes, like parking the car further away from your destination.
Tip: Set small, achievable and measurable goals to keep you on track.

Fact
Fiction
I should minimise time spent sitting each day
Fact
Fiction
Fact: I should minimise time spent sitting each day

You will benefit from reducing the time spent sitting. Try to break up sitting periods every 60 minutes to avoid a negative impact on your health.
Tip: At work consider standing when reading or taking phone calls.

Fact
Fiction
Soreness after exercise means I’m doing it wrong
Fact
Fiction
Fiction: Soreness after exercise means I’m doing it wrong

General muscle tension and soreness is to be expected, particularly if you haven’t exercised for a while or have changed your program. (soreness typically lasts for 2-3 days)
Tip: If you are really sore try reducing the intensity of your exercise.

Fact
Fiction
Weight loss is not the only benefit of exercise
Fact
Fiction
Fact: Weight loss is not the only benefit of exercise

Health benefits from physical activity can be achieved with no change in body weight. Physical activity can help ward off diseases …even if you see no change on the scales.
Tip: Focus on healthy choices not a change in weight.

Fact
Fiction
Fact
Fiction
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Healthy Choices

Incidental exercise hacks

A busy life can make it hard to stick to an exercise regime even though we know it’s important. Enter incidental exercise hacks, easy ways to build a bit of extra movement into your daily routine.

Sedentary activity
Ways to get more active
Using a standing desk at work
Sedentary activity
Ways to get more active
Playing in the park after school
Sedentary activity
Ways to get more active
Walking or riding a bike
Sedentary activity
Ways to get more active
Taking the stairs
Sedentary activity
Ways to get more active
Walking while on the phone
Sedentary activity
Ways to get more active
Get off two stops early and walk
Sedentary activity
Ways to get more active
Park and walk the extra distance
Sedentary activity
Ways to get more active
Walking every supermarket aisle
Sedentary activity
Ways to get more active
Short walk and eating lunch outside
Sedentary activity
Ways to get more active
Get up and move around
Sedentary activity
Ways to get more active
Meeting a friend for a walk
Sedentary activity
Ways to get more active
Walking over to chat face-to-face
Sedentary activity
Ways to get more active
Washing your car by hand
Sedentary activity
Ways to get more active
Going bowling with family
Sedentary activity
Ways to get more active
Mowing the lawn

Guidelines

Some is better than none

Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

Active every day

Be active on most, preferably all, days every week.

30 min +

Accumulate 150-300 minutes of moderate intensity physical activity or 75-150 minutes of vigorous intensity physical activity each week. (Or an equivalent combination of both moderate and vigorous.)

Strength x 2

Do muscle strengthening activities on at least 2 days each week.

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