How just five minutes of exercise can lead to big things | HerCanberra

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How just five minutes of exercise can lead to big things

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Did you know, in Australia, only 13% of 45-55-year old’s and 11% of 55-64-year old’s meet the physical activity guidelines?

For many people, exercise can be the best kind of medicine. Starting an exercise routine in middle age can help a person’s health and longevity in the long term and improves general well-being immediately.

Often, getting started is the hardest part—so let’s start with five minutes. If you’re interested in the current physical activity guidelines, here’s a recent article.

We already know that it takes more than eight weeks before a new behaviour becomes automatic. Together, let’s create an obtainable movement habit. Over the past four weeks, we have given you a five-minute workout to adhere to.

We have one more week left, then we are moving over to a Pandemic Pilates focus—for those recovering from COVID-19 and needing to regain functional strength.

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-minute workout:

Print the PDF here

  • Single Leg Chair Squat
  • Push ups with rotation
  • Bicycle- Supine

We have made your daily workout achievable. That’s the key.

I’d love to hear from you (

Do you have any workout requests?

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!


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