Australians need to move more and every adult should commit to at least 30 minutes of activity each day.
The Department of Health recommends adults aged 18-64 should accumulate 2.5 to 5 hours of moderate intensity physical activity or 1.25 to 2.5 hours of vigorous activity each week. Children should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day.
Check out the links below to help you find your 30!
This is general advice for people with no underlying health conditions or injuries. Should you have an existing health condition or injury please consult a medical expert before undertaking any of the activities listed below.
- Find Your 30! - is all about finding practical ways in which anyone can work half an hour of activity into their day.
- Exercise Right at Home –Exercise & Sport Science Australia accredited exercise professionals have put together a range of workouts that you can do in the safety of your own home
- LiveLighter – have put together exercise guides and workouts from 3min to 3km. Use their Physical Activity calculator to see how active you really are each week and where you can make improvements. FYI – House work does count towards physical activity!
- Heart Foundation Walking – Walking groups are getting back out there so find your local walk here. Or join this Virtual Group and communicate with other walkers. If you're keen to start your own heart foundation walking group contact the City today
- Fremantle Mind Inc – is offering free group fitness and yoga sessions
- Nike Training Club – you will need to download an app but lots of programs to choose from
Maintaining Mental Wellness
- Smiling Mind – download the free app for mindfulness activities for the whole family
- Fremantle Mind Inc – offering free mindfulness, talk and creative sessions - click here to read more.
- Act-Belong-Commit – regular updates on how to keep mentally healthy and lots of resources.
Your new set up might not be all that ergonomically sound so if you find yourself with a few more aches and pain than usual here are a few tips:
- Mayo Clinic Office Stretches
- NSW Institute of Sport – 15 minute daily mobility routine for the upper back
If you’re looking for healthy recipes or cooking activities to do with kids check these out: