Pre-Start Exercise Guidelines

Set yourself up for success

The LifeShape clinical team will contact you for your telehealth appointment for week 1 and discuss getting started with your activity plans and more structured exercise regime.  Each week you will receive exercise prescribed guidelines and can let your clinician know how it is going within your schedule. However, before your personalised exercise program is developed and loaded (after your consultation), these introductory exercise recommendations will be an excellent basis for you to commence from until you speak with our exercise physiologist in week 4.  It will provide direction and guidance of strategies for you to follow closely, so you commence your week one of the program off to a flying start, feeling in control and positive.   Organisation and planning are the most important recommendations we have for you, from beginning to long term success.  Create a supportive environment around you.   Know what your weeks will involve, where you might be able to fit in your exercise. Remember every little bit counts. Any amount of activity into your daily regime, incidental and organised as it all helps with your weight loss. Throughout the program we will discuss what aerobic and resistance activity you can do and why it is so beneficial to your outcome. At LifeShape, we recommend:


Adults should be active most days, preferably every day. Each week, adults should do either:

  • 2.5 to 5 hours of moderate intensity physical activity – such as a brisk walk (using swinging of your arms), golf, mowing the lawn or swimming
  • 1.25 to 2.5 hours of vigorous intensity physical activity – such as jogging, aerobics, fast cycling, soccer or netball
  • an equivalent combination of moderate and vigorous activities.


Adults should include muscle-strengthening activities as part of your daily physical activity on at least 2 days each week. This can be:

  • push-ups
  • pull-ups
  • squats or lunges
  • lifting weights
  • household tasks that involve lifting, carrying or digging.

Doing any physical activity is better than doing none. If you do no physical activity right now, start by doing some, then slowly build up to the recommended amount. 


Tips and Ideas for Adults (18-64 years)

Build activity into your day

  • Get up to change the channel on the TV instead of using the
  • When tidying up, put things away in multiple small trips rather than one big
  • Pre-set the timer on your TV to turn off after an hour to remind you to get up and move
  • Walk around when talking on your mobile
  • Stand up and move during your favourite TV
  • Instead of sitting and reading, listen to recorded books while you walk, clean, or work in the
  • Stand on public transport and get off one stop earlier than your

Build activity into your work

  •  Take your lunch break outside or in another location instead of sitting and eating at your
  • Stand while you read at
  • Move your rubbish bin away from your desk so you must get up to use
  • Use the speakerphone for conference calls and walk around the room during the conference.
  • Ask your boss for a ‘walk and talk’ meeting rather than a sit-down

Be safe when increasing your movement

  • If you are new to physical activity, have a health problem, or are concerned about the safety of being (more) active, speak with your doctor or health professional about the most suitable activities for
  • Protect yourself from the sun – you should wear sun-protective clothing, including a hat, and apply sunscreen

LifeShape Online recommended pre-start guidelines

Until our first telehealth appointment, we recommend starting towards increasing more activity before you receive your personalised exercise plan.  That way you are already on your journey to a healthier and happier you and achieving your weight loss goals.  Enjoy it and remember all movement helps!