Pre-Start Exercise Guidelines
Set yourself up for success
AEROBIC ACTIVITY
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.
RESISTANCE ACTIVTY
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.
IDEAS FOR INCLUDING MORE ACTIVITY
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!