Exercise programs are popular#

There are gyms and other fitness providers offering many different classes, exercise routines and types of equipment, catering to a wide range of people. If you are unfamiliar with what is involved, starting an exercise program can feel challenging.

A program tailored specifically to your needs is a great way to stay physically and mentally fit. Talk to a registered exercise professional to find out about the many options available.

Health benefits of exercise programs#

A regular exercise program can offer benefits such as:

improved condition of the heart and lungs
increased muscular strength, endurance and motor fitness
increased aerobic fitness
improved muscle tone and strength
weight management
better coordination, agility and flexibility
improved balance and spatial awareness
increased energy levels
improved immunity
increased physical confidence
reduced risk of chronic disease, such as type 2 diabetes and heart disease
improved sleep
improved brain function and health
improved general and psychological wellbeing
greater self-confidence and self-esteem
a more active social life

Before you get started#

If you are new to exercise or are coming back from a long period of inactivity, complete an adult pre-exercise screening questionnaire. If you answer yes to some of the questions, see your doctor or an allied health professional before you begin.

Assess your current fitness level using the information below, or make an appointment with an exercise professional for a fitness assessment. You probably have some idea of how fit you are, but assessing and recording baseline (starting) fitness scores gives you benchmarks to measure your progress against. It is valuable to assess your progress regularly, for example each month, remembering that some goals may take a shorter or longer time to reach.

Before you start, you may like to record:

your pulse rate (heart rate) before and after a walk
how long you take to walk a certain distance
how many bench push-ups or squats you can do in 30 seconds
your waist circumference, measured midway between the top of your hip bone and the bottom of your ribs
your body mass index (BMI), calculated by dividing your weight in kilograms by your height in metres, squared

If you would like these accurately assessed, visit a registered allied health or exercise professional.

Some medications affect your heart rate. If you are taking any that do, consult a health professional and consider another way of measuring your exertion, such as the Borg scale. A pre-exercise screening tool contains exercise intensity guidelines, including exertion and other descriptive measures. An exercise or health professional can help you interpret this information, carry out a fitness assessment, and work out what sort of program is best for you. Consulting a professional can help you reduce the risk of injury and tailor your program to your needs, especially if you are new to exercise or have been inactive for a while.

Designing your fitness program#

Consider your goals. Are you starting a program to lose weight, or for some other reason? Points to keep in mind include:

Choose activities you will enjoy, and think about your likes and dislikes.
Plan a logical progression of activity. If you are just beginning, start cautiously and progress slowly.
Build activity into your daily routine, and schedule time to exercise as you would any other appointment.
Think variety. By varying your activities (cross-training) you can avoid boredom. Allow time for recovery and make sure you have an adequate, healthy diet.
Put it on paper. A written plan can encourage you to stay on track.

Assemble your exercise clothing and equipment. Pick shoes designed for the activity you have in mind and for your foot type. If you are planning to buy gym equipment, choose something practical, enjoyable and easy to use.

Getting started#

When you are ready to start getting active:

Start with low-intensity activities, such as walking with a friend or family member.
Be active on most, preferably all, days of the week.
Accumulate 2½ to 5 hours of moderate-intensity physical activity, or 1¼ to 2½ hours of vigorous physical activity, or an equivalent combination of both, each week.
Do muscle-strengthening activities on at least two days each week.

Over time, build up to the amount of physical activity recommended in your national physical activity guidelines. If you are unsure about any of this, seek help from an exercise professional. Recognised industry associations keep directories where you can search for an exercise professional based on details such as their location, level of experience, and the services they deliver.

Staying on track#

Remember to:

Start slowly and build up gradually.
Break activities up if you need to.
Be creative. Include activities such as walking, cycling, swimming or dancing in your routine.
Listen to your body and do not push yourself too hard.
Be flexible. If you are not feeling good, give yourself permission to take a day or two off.

Assess your progress six weeks after you start your program, by measuring the same things you did to record your baseline fitness, and then every eight to 12 weeks. You may need to adjust the time, intensity and type of exercise to keep improving. On the other hand, you may be pleasantly surprised to find that you are exercising just the right amount to meet your goals.

If you start to lose motivation, set new goals or try a new activity. Exercising with a friend, or taking a class at a local fitness centre, may also help.

Exercise programs