Move like an Olympian
Get Inspired by the Olympics: Embrace a Healthier Lifestyle
The Olympic Motivation
Watching the Olympic athletes push their boundaries and achieve the seemingly impossible may inspire you to get moving! With the global excitement, it’s the perfect time to adopt a healthier, more active lifestyle. But where do you start?
Exercise Guidelines for a Healthier You
Australian Exercise Recommendations for Adults (18-64 Years)
• Moderate Intensity: Aim for 150 to 300 minutes per week where you can still maintain a conversation.
• Vigorous Intensity: Challenge yourself with 75 to 150 minutes per week, during which talking should be tough.
Understanding Exercise Intensities
• Moderate Intensity: 50-70% of your max heart rate, allowing for conversation.
• Vigorous Intensity: 70-85% of your max heart rate, increasing your breathing rate to where speech becomes difficult.
Muscle Strengthening: An Essential Component
Engage in muscle-strengthening activities at least twice a week, utilising body weights, resistance bands, or traditional weights to enhance muscle strength.
Guidelines for Older Adults (65+ Years)
Strive for at least 30 minutes of moderate activity most days, ideally daily, incorporating strength, balance, and flexibility exercises.
Starting Your Fitness Journey: Practical Tips
Setting Achievable Fitness Goals
Begin with manageable goals and gradually increase the intensity to prevent injuries and setbacks.
The Power of a Workout Buddy
Motivate yourself and a friend, colleague, or family member to stay on track together.
Easy Ways to Integrate More Exercise Into Your Daily Routine
Incorporate Short, Frequent Walks
• Utilise breaks for brief walks.
• Opt for walking meetings or face-to-face discussions instead of digital communication.
Make the Most of Your Commute
• Walk or cycle part of your commute.
• Park further away or get off public transport earlier to add more walking.
Explore Online Fitness Resources
• Try out online classes, such as yoga or stretching routines available on YouTube.
• Heed movement reminders from your smartwatch or fitness tracker.
The Broader Benefits of Physical Activity
Health Improvements
Regular physical activity can reduce risks and manage conditions like heart disease, hypertension, diabetes, obesity, cancer, and stroke.
Mental Health Enhancements
Exercise releases endorphins and serotonin, which can alleviate stress and symptoms of mental health issues like depression and anxiety while also improving sleep quality.
Take the First Step Today
Let the Olympic feats inspire you towards a healthier lifestyle. Always consult a professional, like a physiotherapist, to tailor your activity levels safely to your needs.
Special Services at Spine and Sports, East Perth
Explore our physio-led reformer classes designed to build strength, mobility, and fitness, especially if you manage injuries or require structured support.
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