Tips for Excercise

Exercise

Exercise helps keep you fit and strong. It also boosts your energy, reduces stress and helps you feel good. Exercise several times a week that 'raises a sweat' is good but even small amounts can help.

Why it is important

People are not as active as they used to be and most people need to add exercise into their lives. Being active can make you feel:

• Energetic, strong and healthy.
• Able to do the 'every-day' activities of your life more easily.
• Great - physical activity releases endorphins - these are the body's natural "feel good" chemicals.
• Less stressed. Exercise can improve mental health and reduce depression.
• Strong. Your muscles become stronger with more physical activity.
• Less tired. You'll have a better night's sleep if you are regularly active.
• Good about yourself, through better self-esteem and confidence.

You can also make friends through sports.

Any physical activity that involves an impact, eg walking, running, aerobics etc, helps to keep calcium in your bones, keeping them stronger for longer. This will make you stand tall and strong and help prevent osteoporosis when you're older.

Physical activity also means a strong heart and lungs - they'll last longer - and so will you! Exercise can lower your blood pressure and 'bad cholesterol', so you'll stay healthier in later years.

Starting out

• It may seem hard at first, but the more you do, the more you will feel like doing.
• Start slowly and build up. A very common reason why people don't keep exercising is that they started out doing too much too soon.
• Try something new with a friend - it can be fun, and can keep you both motivated.
• Do something you enjoy.
• If you have had health problems you might want to get a check up before starting a new activity.

Choosing the right kind

• Team sports can be a great way of having fun and improving your fitness at the same time. This can be a good way of making new friends.
• Some people prefer individual activities that they can do whenever and however they want, such as bike riding, swimming or walking. 
• Some people find dance classes a lot of fun.
• There are many other activities you can do with a friend anytime, such as walking on the beach, a park or through the bush, having a game of golf or tennis, or swimming. Go roller blading, skate boarding, kick a ball around, or "shoot hoops".
• There are holidays built around fun activities like skiing or wild adventure type holidays where you take in white water rafting, canoeing, mountain hiking and abseiling for example. You can also get involved in these kinds of activities on a one-off basis.
• Try your local gym - most local gyms and many community centres offer organised fitness classes. You should have finished growing before using weights. Community centres may offer activities such as yoga, tai chi and self defence classes which can be cheaper than gyms.

How much?

At least 60 minutes of physical activity every day is recommended. This can built up throughout the day with a variety of activities. Physical activity should be done at moderate to vigorous intensity.               

• Vigorous activities are those that make you "huff and puff". For additional health benefits, try to include 20 minutes or more of vigorous activity at least three to four days a week.

Avoiding injury

Start exercising at a moderate level and build up slowly. Do the training needed so that your muscles are ready for the extra work they need to do.

It is important to do some warm up exercises before you begin. Warming up prepares the body and reduces the chances of getting cramps or serious injuries. Walking, riding an exercise bike, gentle aerobic movements or dancing are good ways of warming up.

Cooling down properly will reduce the risk of muscle soreness or stiffness the next day. You can use the same kinds of physical activities that you used to warm up.

Stretches should be a part of warming up and cooling down.

The three types of fitness

When people talk about fitness, they are usually talking about three types of fitness. These are stamina, strength and flexibility.

Stamina and Endurance
Stamina or endurance refers to the body's ability to do physical activities for long periods of time. Running, dancing, aerobics, ball sports and other exercises that make your heart beat faster and cause you to sweat increase stamina.

Strength and Power
Physical activities that increase strength are called anaerobic activities. Anaerobic activities aim to increase physical strength, power and muscle capacity, allowing you to perform movements such as jumping and sprinting. Strong muscles also support and stabilise bone joints (such as ankles, knees, hips, shoulders and backs), reducing the risk of injury.
Resistance training is one way to improve power and strength. Examples are push ups and using weights (start with light ones and increase slowly). 

Flexibility and Suppleness
Flexibility and suppleness refers to your body's ability to perform its full range of movements without pain or restriction. If tendons and muscles become tight you are more likely to get injuries such as pulled or strained muscles and joint soreness. Gentle stretching will improve flexibility.

Don't overdo it

If you are spending a lot of time exercising, you may be overdoing it, which can be harmful to your health and often a cause of serious injuries.

Pain is a sign that you have worked too hard or have an injury – take notice of it and cut back on how hard you are working or change the activity until the injury has healed. A bit of stiffness and soreness after working hard can be normal, but pain that is severe or which lasts more than a couple of days is a sign of an injury.

Some people push drugs called steroids, saying they can make you fitter, stronger and faster. Taking steroids can be dangerous and have serious side effects. Many drugs are illegal for sports players. For more information look at the Sport Medicine Australia 'Cleanedge'  website.