Regular physical activity is essential for maintaining physical health, mental wellbeing, and overall quality of life. Despite this, more than half of Australian adults do not meet recommended physical activity guidelines. Understanding how to incorporate more activity into daily routines can lead to improved health and reduced risks of chronic disease.
Regular physical activity is essential for maintaining physical health, mental wellbeing, and overall quality of life. Despite this, more than half of Australian adults do not meet recommended physical activity guidelines. Understanding how to incorporate more activity into daily routines can lead to improved health and reduced risks of chronic disease.
The Australian Government recommends adults aged 18–64:
Engage in 150–300 minutes of moderate-intensity activity per week (e.g., brisk walking, swimming).
Or 75–150 minutes of vigorous-intensity activity weekly (e.g., running, cycling).
Include strength training exercises at least two days per week (e.g., weights, resistance bands).
Regular exercise significantly reduces the risk of:
Heart disease and stroke
High blood pressure and high cholesterol
Type 2 diabetes
Obesity
Anxiety and depression
Certain cancers (e.g., colon and breast cancers)
Incorporate movement into your daily routine: Take stairs instead of elevators, walk during lunch breaks, or use standing desks.
Find enjoyable activities: Choose exercises you enjoy, increasing consistency and adherence.
Start small and gradually build up: Even short bouts of 10–15 minutes offer health benefits.
Exercise socially: Join local sports groups, gyms, or exercise with friends to boost motivation.
Emerging trends in Australia include:
Virtual fitness classes: Online or app-based training making exercise accessible at home.
Wearable health technology: Fitness trackers and smartwatches encourage regular movement by tracking daily activity.
Gamification of exercise: Exercise-based games increase motivation and make physical activity enjoyable and engaging.
Occasionally, injury, illness, or health conditions may limit your ability to exercise and affect daily responsibilities. Doctors Note offers Australians a straightforward solution for obtaining medical certificates (doctor’s sick notes).
Simply complete our convenient online form—no appointments or consultations required. Qualified Australian doctors quickly review and issue your certificate, allowing you to focus on recovery.
