Exercising regularly can help to:

• reduce stress
• improve your mood by releasing ‘feel good’ chemicals in the brain, like endorphins and serotonin
• give you more energy
• improve your quality of sleep
• boost your memory and improve concentration
• improve your confidence and self esteem
• create opportunities to interact with other people that can reduce feelings of loneliness and isolation
• provide a positive distraction from negative thought patterns
• reduce symptoms of mental health conditions like depression, anxiety or schizophrenia
• aid in recovery from mental health issues

Physical activity doesn’t have to be structured exercise activities. Making some small changes to your daily routine can make a big difference. You could try increasing your activity by:

• using the stairs instead of the lift or escalator
• walking or riding your bike for short trips instead of driving
• getting off the bus one stop earlier, or parking further away, and walking the rest of the way to your destination
• walking the dog around your neighbourhood or a local park.

Long periods of sitting can offset the benefits of being physically active, so it’s important to:

• reduce the time you spend sitting. You could try using a standing desk or enjoying a walk during your lunch break
• break up long periods of sitting by doing lunges or star jumps or walking around when on the phone.

If you’ve been inactive for a long time, are pregnant, have a heart condition or other health condition that might impact your ability to exercise, or you’ve got any concerns about becoming more active, talk to your GP or a health professional about the best and safest way to begin exercising. Here are 7 questions to consider if you’re unsure if it’s safe for you to get started.

Adults should be active most days. It’s recommended you ensure you are getting sufficient movement in each day if possible.

The Australian guidelines recommend adults do at least 30 minutes of moderate to intensive physical activity on most or all days of the week. This could be a brisk walk, golf, mowing the lawn or swimming.

It’s also recommend adults include muscle-strengthening activities at least 2 days a week. This could be exercises like push-ups or 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.

 If you are not usually active, start with simple activities like:

• going to the shops
• gardening
• household chores
• cooking

Use a smart watch, fitness tracker or pedometer to monitor the number of steps you take each day. Set a goal to increase them by 500 steps a day, working your way up to 10,000 steps each day.

Remember to work on increasing your activity at your own pace. Start with short activities and try to build up to doing 30 minutes of moderate exercise each day. You could try activities like:

• bike riding
• walking
• swimming
• dancing

You may struggle with feeling motivated to get active. To overcome this, you can:

• start slow and set small goals
• try social exercise, like walking or running groups, or group fitness classes
• set-up a regular time to exercise with friends or family
• find an activity you enjoy so it doesn’t feel like a chore
• consider if help from a qualified exercise professional would be right for you
• remind yourself that physical activity will help you rest better and feel less tired

You don’t need to visit a gym or have any special equipment to exercise. There are lots of affordable ways to increase your activity levels. You could try:

• walking around your local area
• taking a bike ride – ask to borrow one if you don’t have one, or try some local free park equipment
• enjoying some active playtime with kids or a pet
• joining an affordable exercise group at a local community centre
• looking for free, local running groups
• exploring free or low cost online exercise classes or apps
• dancing at home to your favourite music

If you are short on time, break exercise into small chunks. Instead of doing 30 minutes in one go, do 3 lots of 10 minutes throughout the day. You could also try adding more walking into your regular routine and take the stairs instead of the lift or escalator.