About exercise programs
Exercise programs are popular. There are gyms and other fitness providers with many
different types of classes, exercise routines and equipment, catering to a wide range of
people.
Health benefits of exercise programs
An exercise program that is tailored specifically to your needs is a great way to stay
physically and mentally fit. It also provides additional benefits such as:
improved condition of the heart and lungs
increased muscular strength, endurance and motor fitness
increased aerobic fitness
improved muscle tone and strength
weight management
better coordination, agility and flexibility
improved balance and spatial awareness
increased energy levels
improved immunity
increased physical confidence
reduced risk of chronic disease (such as type 2 diabetes and heart disease)
improved sleep
improved brain function and health
improved general and psychological wellbeing
greater self-confidence and self-esteem
improved social life.
Before starting your exercise program
Before you get started, if you are new to exercise or are coming back from a long period
of inactivity, it will help if you:
Complete the adult pre-exercise screening tool questionnaire developed by
Fitness Australia, Exercise and Sports Science Australia and Sports Medicine Australia.
If you answer yes to some of the questions in the screening tool, see your doctor
or allied health professional.
Assess your current fitness level using the following information, or make an
appointment with an exercise professional for a fitness assessment.
Assessing your fitness level for an exercise program
You probably have some idea of how fit you are. However, assessing and recording
baseline (starting) fitness scores can give you benchmarks (points of comparison)
against which to measure your progress. It’s valuable to assess your progress on a
regular basis, for example each month. Remembering progression with some goals may
be achieved in shorter or longer periods of time.
Before you start your new exercise program, record:
your pulse rate (heart rate) before and after a walk
how long you take to walk a certain distance
how many bench push-ups or squats you can do in 30 seconds
your waist circumference (measured midway between the top of your hip bone
and bottom of your ribs).
your body mass index (BMI). This is calculated by dividing your weight in
kilograms by your height in metres, squared. If you would like this accurately assessed,
visit your local registered allied health or exercise professional.
(Note: Some medications affect your heart rate. If you are taking any medications that
do so, consult a health professional and consider another way of measuring your
exertion levels, such as the Borg scale.)
The adult pre-exercise screening tool contains exercise intensity guidelines, including
exertion and other descriptive measures.
Consult an exercise or health professional to help you interpret this information or to do
a fitness assessment for you, and work out what sort of program is best for you.
Getting started on your exercise program
When you are ready to start getting active:
Start with low intensity activities such as walking with a friend or family member.
Over time, build up to the amount of physical activity recommended
by Australia’s Physical Activity and Sedentary Behaviour Guidelines:
o Be active on most (preferably all) days every week.
o Accumulate 2½ to 5 hours of moderate intensity physical activity or 1 ¼ to
2 ½ hours of vigorous physical activity, or an equivalent combination of both moderate
and vigorous activities, each week.
o Do muscle strengthening activities on at least two days each week.
If you are unsure about any of the above, seek help from an exercise professional.
Recognised industry associations such as Fitness Australia hold a directory
of Australian registered exercise professionals, where you can search for an
exercise professional based on their:
level of experience working in the industry
delivery, knowledge and skills
location.
Remember to:
Start slowly and build up gradually.
Break activities up if you have to.
Be creative – include other activities such as walking, cycling, swimming or
dancing in your routine.
Listen to your body – don’t push yourself too hard.
Be flexible – if you’re not feeling good, give yourself permission to take a day or
two off.
Monitoring progress on your exercise program
Assess your progress six weeks after you start your program (by measuring the same
parameters as you did to record your baseline fitness) and then every eight to 12
weeks. You may need to adjust the time, intensity and type of exercise you do to
continue improving. On the other hand, you may be pleasantly surprised to find that
you’re exercising just the right amount to meet your fitness goals.
If you start to lose motivation, set new goals or try a new activity. Exercising with a
friend or taking a class at a local fitness centre may help.