How to start exercising

Exercise is important, no matter your age or fitness level. There are types of exercise that suit all levels of ability, and can be done almost anywhere.

Adults should aim for at least 30 minutes of moderate-intensity activity on most days of the week. Moderate-intensity physical activity is energetic and raises your heart rate, but doesn't make you breathless. It's also important to include muscle strengthening activities on at least 2 days per week.

Even if you don't meet the physical activity guidelines, doing some exercise is better than none. You can gradually build up your physical activity over time.

Here are some tips to help you start exercising.

Make time to exercise

It's key to take time for physical activity. Set a weekly plan for when you'll exercise to make it easier to stay on track.

Build physical activity into your everyday life

Look for ways to build physical activity into your everyday activities. Here are some ideas to get you started:

• Walk or cycle instead of driving for short trips.
• If you have to drive, park further away from your destination or get off public transport one stop early.
• Work in the garden — gardening activities like digging and mowing are a great way to do more physical activity.
• Clean the house — activities like washing and cleaning are considered moderate-intensity exercise.
• Count your steps — many smartphones and watches can count your steps which may motivate you to increase your daily exercise.

There are many physical and mental benefits of exercising regularly, such as:

• lowering your risk of cardiovascular disease (heart disease)
• lowering your blood pressure
• increasing your muscle strength
• improving symptoms of depression
• weight loss
• increasing in your bone strength

You can choose an activity you enjoy or try something new. There are many types of exercise to choose from, such as:

• walking
• dancing
• swimming
• running
• cycling
• yoga and Pilates
• group fitness classes

Groups like Australia Sports Commission, offer cycling courses (Opens in new tab) for people who want to ride bikes. The courses are run by trained coaches who help people improve their cycling skills and safety.

Lift for Life (Opens in new tab) is a strength training program. This program is designed specifically for people with, or at risk of getting type 2 diabetes.

Check with your local gym or recreation centre for information about fitness classes they may offer.

There are ways to lower your risk of injury when exercising.

Get advice first

Before you start a new exercise program, get advice from your doctor or a health professional. They can check if your exercise plan is right for you, which can help you avoid injury.

Build up slowly

If you don't usually do much physical activity, start exercising slowly. You can build up from there. Setting short-term and long-term goals can help you stay motivated. Make sure your goals are reasonable.

Warm up

Warming up prepares your body for exercise and helps lower your chance of injury. A good warm-up will slowly raise your heart rate and prepare your muscles for activity.

Listen to your body

If an exercise hurts, stop straight away. It's best to rest and speak to an exercise professional or doctor, to make sure you don't hurt yourself.

You should see a doctor immediately if you experience an injury while exercising that causes:

• significant bleeding
• dizziness
• weakness
• extreme pain

There are many things you can do to help you stay motivated when exercising.

Participate in group exercise

Physical activity is a good opportunity to have fun with other people. Exercising with others can help you stick to your plan and achieve your goals.

There are many options to exercise with other people. You could:

• join a walking group
• catch up with friends by walking together rather than meeting for coffee
• join a gym with a friend
• take part in a group exercise class
• take part in a parkrun (Opens in new tab) near you
• join a sports team in your area

Your local recreation centre or community centre will often have a list of activities available.

Get active at work

Almost half of Australians spend most of their workday sitting. There are many ways to fit more physical activity into your workday. Some options include:

• parking further away from work (or getting off public transport a few stops early)
• walking or cycling to and from work
• going for a short walk during your lunch break
• trying not to sit for long periods and getting up as frequently as you can
• walking the long way to the bathroom or kitchen

Exercise can be fun and beneficial if you have a physical or mental disability. You can find modified sports and group exercise classes to suit a range of abilities.

There are many government support programs for people with disabilities, such as:

• Disability Sports Australia (Opens in new tab) — this lists state and territory programs that support people with a disability.
• Sports Inclusion Australia (Opens in new tab) — this supports people with a disability participating in a sports program.

• Find out more about the Australian Governmen's Physical Activity Guidelines (Opens in new tab) for all ages.
• The Australian Sports Directory (Opens in new tab) has contact details of national sporting organisations and national sporting organisations for people with disability.
• Ausactive has a group exercise directory (Opens in new tab), where you can search for an exercise class near you.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.