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Congratulations! You’ve decided to build physical activity into your daily life. The next step is to choose the right kind of activity for you.

The most important thing to remember is to choose an activity that you find fun

Look for a type of physical activity that you’re likely to enjoy. Do you prefer to spend time indoors or outdoors? Alone or with people? You are more likely to abandon a healthy lifestyle change if your chosen activity doesn’t suit your preferences or lifestyle. See your doctor for advice, support and a medical check-up before you start any new physical activity program.

This is particularly important if you are over 40 years, overweight, haven’t exercised in a long time or suffer from a chronic medical condition. Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity.

It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you.

Ensure you read through the adult pre-exercise self-screening tool before you embark on a physical activity or exercise program. Do you like things organised or prefer a more casual approach? Do you like to do things on your own or to be part of a group-based activity? Some issues you may like to consider include:

  • are you self-motivated? If so this is a good option because you don’t want to let your training buddy down

For example, you may choose to exercise alone on two or three days of the week, and train with a buddy or participate in a team sport on a couple of the other days.

While any type of physical activity is good for you, different physical activities offer different results. Deciding your health goals will steer you towards the right intensity of activity for you.

For example, weight-bearing activities such as walking, running, weight training or cycling are good choices for weight management because they help burn kilojoules.

Try to choose an activity you enjoy and that suits your lifestyle. Suggestions include: Choose an indoor activity if you are bothered by weather extremes such as heat or cold.

Enjoyment is the key to sticking to an exercise plan

Choose an activity you enjoy, not one you think is ‘good for you’. ? If so, give that activity another go.

Keep your budget in mind

Some physical activities, such as skiing or sailing, can require a big financial investment. Be realistic about your current health and level of fitness.

If you are a beginner, the physical demands of certain activities (such as ) may be too much at first.

Choose a gentler alternative and work your way up. Consider the advantages and disadvantages of the following activities to help you decide which may be best for you. Things to consider include: is weight-bearing activity that is gentle on the joints.

It burns plenty of kilojoules and improves your cardiovascular health. It can also be built into your day as a means of transport. – a good quality bicycle can be expensive, although you don’t have to spend a lot of money on one if you are just starting out.

You need to regularly check your bicycle for signs of wear and tear and fix it if necessary.

Protective equipment (including a helmet) is essential

Be traffic conscious and plan your route

Things to consider include: – online videos or DVDs used at home can give you the expertise of an instructor without the expense or inconvenience of attending a gym. You can also work out whenever you have the time. – you may need to use a variety of online videos or DVDs to keep your workouts interesting.

You might like to exercise with a neighbour, to break the routine, or borrow new DVDs from the library or download more videos. You also need to follow instructions carefully and include warm-ups to avoid injury. Make sure the instructors on the videos are qualified.

Just because someone is a celebrity does not mean they have relevant qualifications or knowledge. Things to consider include:

  • – gyms stock a wide range of equipment

Instructors should be on hand to help you use equipment correctly and reduce your risk of injuries. – gym memberships can be expensive and gyms can be very busy at peak times, such as after work.

If you think you may feel embarrassed or intimidated working out in front of people, find out when the gym is less busy.

Things to consider include:

  • – examples of home fitness equipment include stationary bicycles
  • cross-trainers that work the arms

You can also exercise while watching television or listening to music if you want to.

– home fitness equipment is expensive and takes up a lot of space. Think about whether you are motivated enough to regularly walk, run or cycle in the one spot. Many people stop using their home fitness equipment within five years of buying it.

If you start a home exercise routine, a qualified person must show you how to use the equipment, otherwise you risk injury or may become disappointed when you don’t reach your goals. Things to consider include:

  • is a weight-bearing activity so it helps to build strong bones. It’s one of the best ways to increase your cardiovascular fitness
  • burns lots of kilojoules

The need for equipment is minimal, although it is recommended you buy a good pair of running shoes. – Running-related injuries can be caused by the heavy load running places on joints, ligaments, tendons and muscles throughout the body. Things to consider include: is a low-impact activity.

The buoyancy of the water supports your body so the risk of musculoskeletal injury is small. Swimming strokes exercise the entire body but particularly the muscles of the back, chest and arms. Swimming is an ideal form of exercise for most people, particularly people who are frail, elderly or obese.

– swimming is a learned skill. You may need to take swimming lessons if you are a beginner. Swimming is not a weight-bearing activity, so unlike activities such as walking or running, you will not strengthen bones or burn as many kilojoules, Things to consider include:

  • – team sports offer friendship

It is easier to exercise when you are enjoying yourself. Most team sports, such as soccer or netball, quickly build cardiovascular health because of the required running and quick bursts of activity. – the stop–start nature of most team sports may put strain on the joints and ligaments, which can increase the risk of l injury, particularly of the knees and ankles.

Team sports tend to be seasonal (such as winter or summer), so you’ll need an exercise plan for the off-season. Things to consider include:

  • is an ideal exercise especially for beginners. It is free easy to perform
  • doesn’t require any special training or equipment apart from a good pair of shoes
  • a hat for sun protection

You can walk alone, with a friend or you can join a local walking group. – some people feel unsafe walking the streets alone. Remember there are alternatives such as walking with a companion or a walking group.

Strength training includes training with free weights, body weight training, chair exercises and rubber resistance. Things to consider include:

  • – strength training is a weight-bearing activity so it strengthens bones
  • builds muscle
  • burns kilojoules. Strength training involves not just the targeted muscles but surrounding muscles too

Strength training can help to improve and maintain your independence in any day-to-day activity. – strength training must be built up gradually. Incorrect technique or trying to use heavier weights than you can manage may put you at risk of injuries.

Get professional advice from a physiotherapist, exercise physiologist or qualified fitness instructor. Things to consider include: – like training with free weights, training with machines is a weight-bearing activity. Each machine is designed to target a specific muscle group so this activity is ideal for beginners.

– you’ll need either a gym membership or home equipment. You will need advice on the best type of equipment to achieve your health goals and match your body shape, and to be taught by a professional to ensure your routine builds up progressively. Identify your style of physical activity Exercising alone Training buddy Team sports and group physical activity programs Mixing it up Physical activity – decide on your health goals Tips for choosing a physical activity Think back.

Did you enjoy a particular physical activity as a child, such as cycling or basketball running Considering different physical activities Cycling Benefits – cycling Issues to keep in mind Online videos or DVDs Benefits Issues to keep in mind Gym membership Benefits Issues to keep in mind Home fitness equipment Benefits Issues to keep in mind Running Benefits – running Issues to consider Swimming Benefits – swimming Issues to consider Team sports Benefits Issues to consider Walking Benefits – walking Issues to consider Strength training – free weights Benefits Issues to consider Strength training – machines Benefits Issues to consider Where to get help Your GP (doctor) Local gym Local community centre AUSactive - Find a Professional (616) 555-0400 Physiotherapist Podiatrist Exercise physiologist Heart Foundation Walking .

Key Points

  • most important thing to remember is to choose an activity that you find fun
  • a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you
  • Enjoyment is the key to sticking to an exercise plan
  • Protective equipment (including a helmet) is essential
  • Just because someone is a celebrity does not mean they have relevant qualifications or knowledge