Let’s get physical – no really, start moving


As a health coach, I’ll often say to clients “putting together some kind of exercise or opportunity to move most days of the
week is the most ideal, but nothing is the least ideal”.

Sometimes it’s coming up with ideas or options when setting an exercise goal that can be the challenge.

So what can you do to start moving more?

  • Start small – set a realistic goal. If you haven’t been exercising at all, saying you will start walking 5 days a week for 60 minutes a time is likely not gonna happen! Something closer to achievable is 30 minutes 2 – 3 times per week. Anything on top is a bonus and you can always adjust your goal down the track

  • Walk or ride to work – you know you have to get there anyway and how annoying is traffic?!

  • Don’t own a bike but want to trial it? How about hiring one or borrowing from a friend for a few days. Here in Melbourne there is a great initiative called bike share. There are bike stations and helmets for hire all around the city. You can hire a bike from one spot and drop it off in another. At $2.90 per day or 60 bucks a year – there is really no excuse not to give it a go!

  • Get a pedometer or an activity tracker such as a “Fitbit”. It’s amazing how this start to make you more aware of how active you’re being, and encourages you to do more. You can pick up a basic pedometer for ~$5 from some supermarkets, chemists or electronic stores

  • Many health funds have incentives for activity trackers and being more active these days – find out what your fund offers

  • Join a team sport. Can’t think of anyone to join a team with? Call or email a local sporting association and ask if anyone needs an extra player

  • Go for a walk in your lunch break – even if it’s only 10 minutes. It will break up your work day and you’ll be more productive in the arvo

  • Take the stairs whenever you can. It’s an excellent strength workout and great training for cool events such as Stadium Stomp

  • Are standing work desks an option in your workplace? If they are, definitely give it a go. Suggest a stand-up meeting at work – people tend to get more done more quickly when they’re standing! Even better – ask for a walking meeting and use the opportunity to get outside

  • Trial a gym – most gyms offer a free weeks trial. Try before you buy. Get to know some of the classes or equipment and decide if it’s for you or not

  • Fun run – register for a Fun Run so you have something to work towards. They actually can be fun and start at ~ 3 – 5km. There are plenty of phone apps to get you to 5km if you’re not a runner, such as “Couch to 5k”
The Melbourne Colour Run happens every year and is coming up soon on March 1st 2015

The Melbourne Colour Run happens every year and is coming up soon on March 1st 2015



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