Easy ways to stay active for a healthier life

We all know exercise is good for our health, but actually making ourselves do it is easier some days than others. Need a little extra motivation? Follow these simple tips and regular exercise will become a habit in no time – it might even become the highlight of your day.
Why commit to an active life?
Let’s be real. Our plans to exercise don’t always pan out, despite our best intentions. Dragging ourselves to the gym after a tough day at work can be the last thing we feel like doing, and life has a tendency of getting in the way.
The national guidelines for how much activity we should be doing to stay healthy are clear – for adults aged 18 to 64, it’s at least 2.5 to five hours of moderate activity a week, or 1.25 to 2.5 hours of vigorous activity. Kids should be doing an hour a day, even if that activity is achieved in bursts throughout the day. In truth, more than half of adults fall short of these daily activity goals and the same is true for 70% of kids.
Recommended: What is moderate intensity exercise?
The good news is that regular exercise delivers a host of benefits to your mental and physical health, so it’s well worth making it a priority. Here are just some of the benefits you can look forward to with a boost in your daily activity:
More energy
Better mood and more positive outlook
Reduced stress levels
Enhanced concentration and alertness
Improved sleep patterns
Easier weight management
Lower blood pressure
Stronger bones, muscles and joints
Lower risk of osteoporosis
Although all exercise is beneficial, building muscle with strength-training exercises at least twice a week can keep those benefits going, even when you’re at work or asleep. “The more muscle you have, the more kilojoules you burn, even at rest,” advises nib Newcastle Knights High Performance Manager Matthew Jay, explaining that resistance training revs up your metabolism.
Any movement is better than none, even if it's just for 10 minutes, he says. “A 10-minute high-intensity session can be just as beneficial as a one-hour steady walk.”
For maximum benefits, however, he advises including cardio, strength-training, stretching and plenty of incidental exercise throughout the week.
Activities like taking the stairs or walking to the shops are forms of incidental physical activities we can do each day without too much forward planning or extra effort. In fact, research from the University of Sydney shows incidental physical activity like mopping floors can significantly lower the risk of heart disease and premature death.
The study found short bouts of moderate to vigorous incidental activity, particularly those lasting at least one to three minutes, were associated with a steep decrease in major cardiac events and overall mortality.
With all that we stand to gain by exercising, let’s look at how to more easily make it happen more regularly.
Make exercise part of your working day
If you drive to work, turn your commute into a mini workout by parking a little further away from your destination than you need to, or getting off public transport a stop early. This small change can make a big difference to your daily activity levels.
If you have a sedentary job, doing a few exercises at your desk – deskercises – may help combat the negative effects of sitting for long periods. The idea is to do a few simple stretches and movements at your desk to keep your body moving.
Whether you work from home or commute into work, habit stacking can make exercise as routine as brushing your teeth. The idea is to build on patterns and behaviours already ingrained in your brain. Every time you go to the bathroom, for example, follow it with 10 pushups or squats. Making yourself a cup of tea? Do some stretching while the kettle boils, or a few star jumps before walking back to your desk – you might even inspire your kids or colleagues to start doing the same.
Recommended: 5 ways to be active without a gym membership
Stay on top of your progress
Wearable technology, such as fitness trackers and smart watches, can help you increase your activity levels, set goals and stay motivated.
A University of Sydney study found activity trackers and smartphone apps increase physical activity by an average 2,000 steps a day, reducing the risk of heart disease, diabetes and some types of cancer.
If you’re using apps to set fitness goals, be sure to be realistic and don’t be put off when you don’t always meet your targets – keep going! The satisfaction you’ll feel when you do reach your goals will make you glad you kept at it. Keep in mind that you may be able to tailor your targets for daily movement, total steps and standing time on your wearable – you can always start off with easily achievable goals and build up from there.
If you're short on time or find yourself struggling with motivation, consider incorporating a 10-minute workout. It’s quick enough for anyone to squeeze into their day, requires no special equipment and can be done in a small space.
Get a workout buddy or join a club
Even if you think you hate exercise, there are ways to make it more fun. Teaming up with a friend for a regular walk or workout can provide the extra motivation you need to get out of bed when you’d rather sleep in and holds both of you accountable.
Joining a gym or sports club brings with it social connection, which provides even more mental health benefits than exercise alone. Find a bushwalking group, kayaking club, swimming group or cycling club to join, or take up lawn bowls or golf. You don’t have to know anyone before you join, and it’s a great way to meet new people and get active at the same time.
Change it up
Some of us like routine, others need variety to stay motivated. If you’re someone who gets bored doing the same thing too often, spice things up with a team activity or regularly try something new. Along with your daily exercise, add a weekly game of soccer, cricket or netball, or why not give rock climbing or mountain biking a go?
If you’re someone who prefers routine, build in some flexibility to make it sustainable and achievable. If you’ve set yourself a goal of going to the gym seven days a week, but feel like a failure when it doesn’t happen, why not aim for five days at the gym and two days doing something active outdoors instead – stretching at the park or swimming in the ocean counts. Exercising outdoors, otherwise known as ‘green exercise’, can amplify the benefits of physical activity, so it’s worth mixing it up.
It all comes down to sustainable habits
The key to staying active is to find what works best for you. As Matthew Jay says, the best exercise is the exercise you actually do. Decide what activities you enjoy, how much variety you need, and how you’ll build more incidental exercise into your day – then keep at it. The benefits to your physical and mental health now and long into the future will make the effort you put in well worth your while.
Whether you’re new to exercise or training for a half marathon, check out The Check Up’s dedicated fitness section for more expert tips to help you achieve your goals.
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.