The best exercise choices when starting out

The World Health Organization recommends at least 150 minutes of moderate intensity exercise or 75 minutes of high intensity exercise per week.¹ Keep in mind that this is the minimum. For moderate intensity, this is only 30 minutes, five days a week – and this can also be broken down into smaller chunks, such as two 15-minute brisk walks per day. Moderate and high intensity exercise varies per person. An easy way to assess this on the go is by using the ‘talk test’. If you can talk but not sing, you are doing moderate exercise. If you are not able to sing or talk easily, you are doing vigorous activity.

Another trick is to mark out a particular time for exercise, sign up for a class, or even rope in a friend or family member so there is more motivation to stick to your exercise plan. In research done with sedentary young woman, going to just one Pilates session a week had beneficial effects over 10 weeks, compared to a control group that did no exercise.² This was just one session a week – so don’t put pressure on yourself to be the ultimate athlete. Start small and work your way up, such as walking a few times a week and then adding in one Pilates session when you’re ready. Mix it up and keep it interesting.

Walking

This is the best place to start if you are out of shape. Walking helps to gradually increase your fitness and costs you nothing. It’s particularly useful if you want to get the family involved, are time poor or don’t want to be tied to a gym contract. If walking is difficult, try a lower weight-bearing activity such as swimming or recumbent cycling.

Swimming

This exercise is great for those who carry some extra weight, have joint-related pain or are elderly and slightly more frail. It provides good resistance and, if done at a constant pace, will provide good cardiovascular exercise – an important step in preventing cardiovascular disease. There is also a variety of strokes to choose from to suit your body’s capabilities. There are many community and heated pools around that are free or reasonably priced.

Cycling

This is another one that the whole family can do, or you can even join a cycling club. Having a social element linked to your exercise can make it easier to commit and more enjoyable.

Tai chi

An excellent exercise for older adults, tai chi is great for joint mobility, core activation and balance, all of which are important for health and safety as one gets older. It is also a very meditative form of exercise for anyone wanting to experience their body and escape from their head. However, if you’re looking for a significant cardiovascular workout, this may not be the choice for you.

Pilates

For anyone considering Pilates, try to book a one-on-one assessment with your instructor before you start group sessions and to stick to smaller groups if possible. This is a fantastic form of exercise for core and overall body strength and conditioning, but you can easily injure yourself if you jump straight in without the fundamentals.

Yoga

Yoga is great for strength, flexibility and body awareness. However, be aware that there are many different forms, from the gentler slower kind such as Hatha yoga, which is better for beginners as it gives them time to learn poses slowly, to Ashtanga yoga, which is faster and more vigorous in its flow. There are also forms such as chair yoga for older adults, which makes it more accessible to those who cannot achieve some of the poses due to physical limitations. Community and aged care centres can often provide information on these classes.

Gym training

This usually involves weight training and cardiovascular exercise equipment, and can be modified for all ages and physical capabilities. If you haven’t been to a gym in a while or are just starting out, invest in a personal trainer for a few sessions to make sure you start at the appropriate level and know how to use the equipment correctly. If you have a particular medical issue, such as recovering from cardiac surgery, it would be best to find a trainer who has experience with rehabilitation in this field.

1. World Health Organization. Physical Activity and Adults. www.who.int/dietphysicalactivi... accessed 14 November 2018.
2. Tolnaia N, Szabo Z, Koteles F, Szabo A. Physical and psychological benefits of once-a-week Pilates exercises in young sedentary women: A 10-week longitudinal study. Physiology and Behaviour September 2016, Volume 163, pp211-218.

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