Getting started with physical activity
Being active supports your physical and mental wellbeing. These tips can help you and the whole family get started with physical activity.
Ways to add more activity to your day
You don’t need a gym or special equipment to move more and feel better. Small changes—like taking the stairs, walking with a friend or joining a local group—can make a big difference to your health and wellbeing. Start slowly, set realistic goals and find activities you enjoy. With a little planning and support, being active can become part of your daily routine.
Physical activity doesn’t just have to happen at a set time or place. Look for things you already do each day to find ways you could be more active. For example, you could:
- walk or cycle instead of using the car for travelling to school or work
- walk or do housework while you talk on the phone
- work in your yard a bit longer on weekends
- park your car further away from the shopping centre
- take the stairs instead of the lift.
Finding a physical activity you enjoy means you’re more likely to do it regularly. You don’t need to join a gym or buy special equipment. Just find something that makes you feel good and gets your heart beating faster.
Consider trying new activities to see what you like doing. If you like variety, try different activities throughout the week. Mixing things up will use different muscles, which can help you build strength and flexibility throughout your body.
Planning physical activity with other people can make it more enjoyable and help you build it into your day. You could try:
- a bike ride with a friend or family member
- joining a local sports team, aerobics or yoga class
- joining an active community project, such as a gardening group.
Physical activity can also be a great way to take some time out to focus on your own wellbeing. You could put on your favourite music and dance, or listen to a podcast while riding a bike.
Learn more about the benefits of physical activity for mental health and wellbeing.
Even small increases in physical activity can support your health and wellbeing. Starting slowly means you’re less likely to hurt yourself or have aches and pains afterwards.
If you don’t do any physical activity right now, start slowly with 5 minutes of movement. In this time, you could:
- do some wall push-ups, heel raises or squats at your kitchen bench while the kettle boils
- walk around the block during your lunch break or a TV ad break
- dance, walk or do some online exercise with your kids or grandkids.
You can build up gradually from here. Over time, increase how often, how hard and how long you do the activity for.
Try adding an extra 5 minutes every 2 weeks until you meet the recommended amount of physical activity.
Remember to wear comfortable clothes and supportive shoes. Drink plenty of water before, during and after exercising.
Making changes to your exercise habits can be easy if you set realistic goals. For the best chance of reaching them, make your goals specific, measurable and achievable (we call these ‘SMART goals’). For example, instead of making a goal to ‘get fit’, try 'I’ll climb one flight of stairs each day at work’. Here are some other ideas for SMART goals.
- I’ll get off the bus one stop earlier and walk the rest of the way to work 3 days per week.
- I’ll ride my bike with my kids for 20 minutes on 2 afternoons each week.
- I’ll meet my friend for water aerobics every Wednesday morning.
Find out more about setting goals and creating healthy habits.
Being active has instant and longer-term benefits. Keeping these in mind can help you stay motivated. Staying active can:
- help you feel and function better
- lift your mood and increase your energy levels
- help you maintain strong bones and muscles
- improve blood pressure and cholesterol
- support mental health and wellbeing
- improve sleep.
Regular physical activity can also reduce your risk of many diseases including:
- cardiovascular disease
- type 2 diabetes
- some cancers (bladder, breast, colon, endometrium, esophagus, kidney, lung and stomach).
Most people feel good after exercise, but it takes time for the benefits to build up. As the weeks and months go by, you’ll start to notice more changes in how you feel – physically and mentally.
Try to be patient, stick with it and do it regularly.
For more benefits for your physical and mental health, combine physical activity with healthy eating.
Find help and support to get and stay active with the free Get Healthy Service.
A little bit of planning can make it easier to fit physical activity into your day.
- Try getting your active clothes and shoes out the night before so it’s quick and easy to put them on in the morning.
- Pack your water bottle, towel and swimmers in a bag ready for your next exercise class.
- Put physical activity into your diary or calendar, in the same way you’d plan for appointments.
Get active as a family
If you’ve got kids around, an enjoyable way to get more active is to do it together. This can build family bonds and help children form habits that support lifelong good health.
Fun, active things you could try as a family include:
- taking the dog for a walk
- kicking a footy around or playing cricket
- jumping on the trampoline
- going for a family bike ride
- doing a fitness game or online workout together.
Helping your kids get active
Children need to be active to grow, thrive and reach their potential. Remember, even small amounts of activity are better than none. Encouraging children to sit less and move more supports their healthy growth, development, sleep and mood. It also helps them form healthy habits that can set them up to be active throughout their lives.
Learn more about physical activity guidelines for children.
Ideas to help your kids get up and moving include:
- building movement into their day – for example, walking or riding to school, washing the car or helping in the garden
- you might like to get a bit more active yourself – this can help show your kids you think it’s important.
- encouraging them to try new sports and activities – they’ll be more likely to stay interested when activities are varied and enjoyable.
It can be harder to get active if you’re stuck indoors. Rather than spending extra time on screens, try swapping 5 minutes of screen time for something active. Some options include:
- running races or playing tag
- a game of tennis or handball using a balloon or ping-pong ball
- indoor obstacle courses or hopscotch (use tape to make the grid)
- online dance videos or home workouts.
Getting started with activity for people with disability
People with a disability also get many benefits from physical activity. These can include:
- improved anxiety and depression symptoms
- more social relationships by trying new group classes
- greater independence and quality of life
- stronger muscles
- lower risk of chronic conditions.
Be active in a way that suits your health, abilities and what you enjoy.
Information, programs and services are available to help people with disability, their carers and families, get more active. These include:
- Sport NSW – exercise programs for people with disability
- Exercise Right – online resources and a downloadable eBook
- Disability Sports Australia – find accessible activities in your area.