Physical activity tips and examples

Story Highlights

  • Take it slow and easy at first
  • Gradually increase your exercise level – swim, cycle or join a team sport.
  • It’s recommended that you engage in moderate levels of physical activity: 30–45 minutes, 3–5 days a week

Physical activity should be an important part of your weight-loss journey. Staying active can not only contribute to weight loss, it can help increase your cardiorespiratory fitness and help you maintain your eventual weight.

Perhaps before starting your weight loss journey, it was hard to be as active as you should have been. But now’s the time to get started – take it slow and easy at first. For example, stand rather than sit, walk rather than drive, take the stairs rather than the elevator. The more weight you lose, the easier this should get. Then, gradually increase your exercise level – swim, cycle or join a team sport.

Once getting started it’s recommended that you engage in moderate levels of physical activity: 30–45 minutes, 3–5 days a week. The Australian Government Department of Health and Ageing recommends that all adults do a minimum of 30 minutes of moderate intensity physical activity on most, and preferably all, days of the week.

But remember; always check with your doctor about the amount and type of exercise that is best for you.

 

Examples of activity and exercise

Very light activity

  • Standing activities
  • Chores like ironing and cooking
  • Playing a musical instrument

Light activity

  • Walking at a speed of 15 minutes per km
  • Carpentry
  • Cleaning the house
  • Child care
  • Table tennis
  • Golf

Moderate activity

  • Walking at a speed of 9 minutes per km
  • Weeding and hoeing a garden
  • Cycling
  • Skiing
  • Tennis
  • Dancing

High activity

  • Walking at a speed of 6 minutes per km
  • Walking with a load uphill
  • Heavy manual digging
  • Basketball
  • Climbing
  • Soccer/football

Other activity you may benefit from

  • Flexibility exercises to attain full range of joint motion
  • Strength or resistance training
  • Aerobic conditioning