What's stopping you

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.