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Physical workout or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical workout and exercise can have immediate and long-term health benefits. Most importantly, regular workout can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical workout

If you are regularly physically active, you may:

- reduce your risk of a heart attack

- manage your weight better

- have a lower blood cholesterol level

- lower the risk of type 2 diabetes and some cancers

- have lower blood pressure

- have stronger bones, muscles and joints and lower the risk of osteoporosis

- lower your risk of falls

- recover better from period of hospitalisation or bed rest

- feel better – with more energy, a better mood, feel more relaxed and sleep better.

Physical workout Guidelines

The Australian Government’s Physical workout Guidelines state that:

Doing any physical workout is better than doing none. If you currently do no physical workout, start by doing some, and gradually build up to the recommended amount.

Be active on most, preferably all, days every week.

Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical workout or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical workout, or an equivalent combination of both moderate and vigorous activities, each week.

Do muscle strengthening activities on at least two days each week.

Ways to increase workout

Increases in daily workout can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.

Things to remember

Aim for at least 30 minutes of physical workout every day.

See everyday activities as a good opportunity to be active.

Try to find the time for some regular, vigorous exercise for extra health and fitness benefits.

Minimise the amount of time spent in prolonged sitting and break up long periods of sitting as often as possible.