Five Minute Workouts: Did you know exercise can enhance sleep quality? | HerCanberra

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Five Minute Workouts: Did you know exercise can enhance sleep quality?

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Did you know research shows regular exercise can help you not only fall asleep quicker, but also enhance sleep quality?

Have the past two years of uncertainty and restrictions affected your sleep?

For many people, exercise can be the best kind of medicine. It can not only work its magic for your physical and mental wellbeing but assists your sleep hygiene, too.

The Australian Physical Activity Guidelines recommends a minimum of 2 ½ to 5 hours of moderate-intensity physical activity each week (and two strength sessions). The current guidelines are at the end of the column.

However, often, just getting started is the hardest part—so let’s start with five minutes.

Each week over the next four weeks we will give you a five minute workout to adhere to. Did you know one in two adults aren’t getting enough exercise?

As always, I’m going to make it easy for you.  We have purposely only given you three exercises as it’s achievable, maintainable, time-efficient and realistic.

Here’s this week’s five min workout

Print the PDF here

1) Squat to stand to heel raise

2) Plank to push up

3) Bridge single leg

We have made your daily workout achievable. That’s the key. Let’s get on top of your sleep hygiene.

Do you have any workout requests? I’d love to hear from you (

Ps: next week we are focusing on improving immune health through exercise…

Stay active, Canberra.

Love Rach and Kirra


Did you know Capital Hydrotherapy and Exercise Physiology is an essential service?

We are open for telehealth consultations, one-on-one Hydrotherapy, Aquatic Physiotherapy, face-to-face land-based Exercise Physiology, small group therapy, Hydrolates ™ classes (Aquatic Pilates) with strict COVID-safe precautions. Our ventilation is state of the art, and we have an industrial-grade air exchange system designed to pull humidity from pool deck.

If you are injured, have a chronic health condition, or need a plan to improve your health and wellbeing—call us today 6156 2223!

As emphasised last week, five minutes of exercise is not enough, however, it is a start (and getting started is often the hardest part). Here are the current Australian Physical Activity Guidelines:

Adults aged 18 – 64

  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
  • Be active on most, preferably all, days every week.
  • 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle-strengthening activities on at least 2 days each week.

Older Adults 65+

  • Older people should do some form of physical activity, no matter what their age, weight, health problems or abilities.
  • Older people should be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.
  • Older people should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all, days.
  • Older people who have stopped physical activity, or who are starting a new physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity.
  • Older people who continue to enjoy a lifetime of vigorous physical activity should carry on doing so in a manner suited to their capability into later life, provided recommended safety procedures and guidelines are adhered to.

For more guideline information, visit:


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