HerCanberra ACTIVE panel member and exercise physiologist Kirra Rankin has created a simple at-home workout…
It was five degrees this morning in Canberra. It’s time to start revisiting your “whyercise”.
Why do you exercise?
Exercise is something we have to work for. We cannot press a button and get a strong core; we cannot swipe right and feel increased flexibility; we cannot flick a text and improve our cardiovascular system.
You have to work hard for fitness benefits—which is why we must find the reason why we want to exercise.
When you can see the frost on your bedroom window, you need to remember why you are choosing to get up early to exercise.
Before we dive deep into your “whyercise”, it’s really important to note that the Australian Physical Activity Guidelines (APAG) have been developed for the regular Joe-Blo.
If you have a specific condition or different objective or goal then the guidelines may not be appropriate for you, always consult an Accredited Exercise Physiologist, Physiotherapist or allied health professional for advice.
Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):
- 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 of the week.
- Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate-intensity physical activity or 75 to 150 minutes (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 and balance activities on at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbells, or Thera bands (all very accessible to anyone who is time-poor).
The World Health Organisation recently updated its physical activity guidelines—here’s their recent article if you’re interested: www.bjsm.bmj.com
So, the formalities are out of the way, you know what you need to do, but do you actually do it (week in, week out, month after month, year upon year)?
Consistency instils motivation. Motivation instils consistency. Do you actually know why you exercise?
Sure, it can make you look better, lose weight, strengthen your bones and lungs, keeps arteries and veins clear, lowers your risk of chronic diseases like diabetes, obesity and cardiovascular disease. Regular exercise helps prevent or manage health problems such as stroke, metabolic syndrome, depression, cancer, arthritis…the list goes on!
But, is this enough to tap into your deep down desire to be bound to your program? Maybe these facts are actually enough for you. Maybe. Maybe not. Are they inspiring and purposeful enough for you? Maybe. Maybe not.
- Write down your exercise plan, monitor it, adapt it and stick it on your fridge.
- Have a professional look over it and keep you accountable.
- Set an achievable short-term goal.
- Set a realistic achievable, crazy, fun, long term goal.
- Don’t take yourself too seriously. Just chip away, week in, week out.
Over to you…the cold mornings are closing in on us Canberrans. What is your “whyercise”?
Do you want to be more active? If so. You’re halfway there….