How do I start exercising? We could say ‘just do it’…. but if you have any underlying health conditions please see your GP to discuss starting safely.
The best thing about exercise? There are lots of things that you can do without load of equipment, gyms, trainers or money. If you struggle for inspiration print off the list below and pick something to try each day. If an exercise works for you continue, if you are not sure about it try something else for a while. You don’t have to take exercise too seriously, but it is great to do it regularly. Aim for 30 minutes most days or 150 minutes a week.
- Walk around your suburb and find the local parks. Canberra has loads of public paths and parks – most within a fifteen minute walk of the average household. At the park you can use the equipment for assisted pushups, dips or create an obstacle course. There are some fitness specific equipment areas around the Lakes of Canberra. Worth checking out and having a play.
- Yoga with Adriene on Youtube – I love her quirky style, the way her dog pops onto the mat for a pat or a nap, the gentle way she gives options to those of us that are not that flexible. You can pick one at random or try her 30 programs. We love anything for hips and lower back. Regular practice is great for mood, flexibility and pain management.
- Parkrun – It is not just for runners. I love the atmosphere of Parkrun – each week there are events around the world, each one 5km. Register before the event and get your barcode so your time is recorded. Each week you can watch your pace improve. People walk, jog and run. The amazing group of volunteers are there to walk with you, cheer you on and photograph your run (if you want). Parkrun is fantastic for beginners – start by walking, gradually add some jogs and pick up the pace when you are ready. If you have niggles anywhere in your body book an appointment with your physio to make sure you have a strength and flexibility program in place.
- Try cycling with Pedal Power . In Canberra Pedal Power offer group rides for locals of all abilities. If you like the idea of exploring the city on the bike and would like company, members can enjoy social rides with the paces and difficulty options depending on the group you pick. If you have never ridden before they offer beginners courses.
- Explore the nature reserves – in Canberra there are beautiful walking trails in the nature reserves and National Parks. Namadgi trails are recovering from the Bushfires and starting to open again. We like to check in at the Visitor Centre for advice on which trails are the best on the day for our ability. A beautiful walk followed by a picnic lunch helps to push away the cobwebs of the week.
- Dance in the Dark with No Lights, No Lycra – since 2009 more than 500,000 strangers have been getting together, in communities around the world to dance as if no one is watching. You arrive, pick your space on the floor – off with the lights and dance you heart out. The philosophy is that to dance is joy, and joy is contagious. The darkness provides cover from the embarrassment that we sometimes feel letting go on the dance floor. I always leave with a smile on my face.
- Home based body weight workouts– there are loads online that you can try. We did Freeletics regularly for a while a few years ago – I got pretty strong with the regular practice. They have beginners moves and more advanced moves as you get stronger. Local physics and exercise physiologists are also happy to provide you with home based programs if you let them know what your space is like, and any equipment that you have.
I was reminded recently that things don’t need to be perfect for you to exercise. Adding some push ups, squats and core work at home is an excellent way to improve fitness. All you need is some shorts, T shirts and a couple of meters of space. Music to pump you up is optional. Don’t wait for that perfect time – just start and you will feel the rewards.
Dr Kerrie Aust 