Keeping fit

Why should I exercise?

Physical activity can have a number of benefits, including:

• Strengthening your bones, muscles and joints
• Reducing your risk for heart problems and helping to lower cholesterol levels and blood pressure
• Lowering your risk of type 2 diabetes
• Managing your weight
• Making you feel better – with more energy, a better mood, feeling more relaxed and sleeping better

What exercises should I do?

Find a physical activity that you will enjoy and will be likely to do on a regular basis. If you are new to exercising or do not want to go to a gym, try some of the activities suggested below to get you moving.

• Gardening
• Playing golf
• Cycling
• Walking with friends
• Walking the dog

Start an exercise program to suit you

• Begin with light exercises, such as walking, swimming, or cycling
• Start slowly and go at your own pace
• Gradually increase the amount of time you exercise
• Slowly increase the difficulty of exercise
• Stop and rest if you feel sore, stiff or out of breath
• Aim for at least 30 minutes a day – If 30 minutes is too much at first, split it up into shorter 5 to 10-minute sessions
• Do muscle strengthening activities on at least two days each week.
• Find a group activity with people of a similar age group, or similar level of fitness

See your doctor first

See your doctor before starting your physical activity program if:

• you are aged over 45 years
• physical activity causes pain in your chest
• you often faint or have spells of severe dizziness
• moderate physical activity makes you very breathless
• you are at a higher risk of heart disease
• you think you might have heart disease or you have heart problems
• you are pregnant

Your doctor can provide some guidance around the type of physical activity and exercise that will be right for you.