People give many reasons for not fitting physical activity into their day:
“I don’t have enough time” or “I work long hours”
- Find everyday activities that you can fit into a busy day. Get off the bus a few stops earlier, use the stairs instead of the lift and walk around while you’re on the phone.
- The average person spends 15.2 hours per week watching TV and using the computer for recreation. Use this time to be active instead.
- Spend time with friends and family being active.
“I’m too tired after work”
- Amazingly, the more active you are, the more energy you will have for other things.
- Being active can help you sleep better.
- To boost your energy levels, combine physical activity with healthy eating.
“My job is physically active already”
- You may be surprised just how inactive you are at work. Wear a pedometer to measure how many steps you do each day. Ten thousand steps is the recommended daily step goal for a healthy adult.
- Look for opportunities to be active during the day like taking the stairs instead of the lift or walking at lunch time.
- Remember physical activity can bring all kinds of rewards, including winding down after work and spending quality time with others.
“I have other priorities or I don’t have enough time”
- Look at your daily routine for opportunities to be active.
- Be active with every day activities such as errands, short trips, house work and gardening.
- Aim to be active for at least 30 minutes every day - you can break it up or do it all at once, you'll reap the benefits either way.
“I have children”
- Doing physical activity together is a great way to spend quality time with family, be a good role model and support your children.
- Be active with your children - play basketball in the driveway, go to the park to kick a footy or walk to school with your kids.
- Plan ahead to fit in some physical activity every day - be active around the house, walk with the pram to the shops or find thirty while your kids are at their structured sports.
- Look for gyms and recreation centres that have childcare for younger children.
“I’m too old”
- No matter your age, finding thirty minutes every day will improve your physical and mental health and wellbeing.
- If you have been inactive for a while, start off slowly by taking a walk down your street. If you do this often it will become easier and you will feel great in no time.
"I have a disability"
- Physical activity can improve your physical, mental and social health and wellbeing, no matter what your abilities or challenges.
- With some planning and assistance almost everyone can find an enjoyable activity that suits their abilities.
“It’s too cold and/or wet”
- Moderate-intensity physical activity such as a brisk walk will increase your heart rate and also your body temperature. While it may feel fresh when you begin, you will soon warm up.
- Try indoor activities such as a class at a local community hall or indoor swimming pool.
- You can still find ways to be active during cold or wet weather – be sure to wear appropriate clothing such as beanies, scarves or gloves in the cold weather, or use a rain jacket or an umbrella in the rain.
“It’s too expensive to join a fitness centre or a sporting club”
- There are many other ways to be physically active that are free – try going for a walk with friends, or joining a community program or activity that is low-cost.
- Physical activity doesn't have to include structured activities such as a gym class or game of basketball – try taking the stairs instead of the lift, walking short distances instead of taking the car, or playing with the kids in the garden or at your local park.