Why Move More?

Getting more physical activity and reducing sedentary behaviour throughout your day is essential for your health and wellbeing.

There are many opportunities to sit in our day to day lives so the key is to find opportunities to move!

Moving more will help you

  • improve your fitness
  • sleep better
  • relieve your stress
  • give you time to think, reflect, decompress
  • strengthen your bones and heart
  • increase balance, endurance and lifespan
  • reduce your risk of lifestyle diseases like high cholesterol, diabetes and cardiovascular disease
  • prevent unhealthy weight gain and help with weight loss
  • prevent and manage mental health problems

Tips for reducing sedentary behaviour

  • Find the channel buttons on your TV and put away the remote control
  • Get up and move during TV advertisements or between programs and episodes
  • When tidying up put things away in multiple trips rather than doing all at once
  • Walk around when using your mobile phone
  • Instead of sitting and reading listen to recorded books while you walk, clean or work in the garden
  • Walk to the shops each day and do a little bit at a time rather than a big weekly shop
  • Stand on public transport and get off one stop earlier than your destination
  • When drying the dishes put each item away as you dry it

For people who sit down a lot in their jobs

  • Take your lunch break outside or in another location instead of sitting and eating at your desk
  • Stand while you read at work
  • Stand while you are on the phone
  • Move your rubbish bin away from your desk so you have to get up to use it
  • Implement walk and talk meetings
  • Organise standing meetings
  • Walk to a colleague’s desk to deliver a message rather than emailing
  • Take the stairs instead of the lift
  • While you are waiting for the kettle to boil do push ups against the bench, lunges, squats and wall sits
  • Regularly walk to get a glass of water
  • Send your printing to the furthest printer
  • Challenge yourself to complete a 2 minute physical activity challenge when possible throughout your day. For 2 minutes you could complete:
    • Lunges
    • Push-ups
    • Wall sits
    • Triceps-dips
    • Jogging in place

For Seniors

Even though changes occur to our bodies as we age it’s never too late to start exercising and improving your physical abilities.

For older adults, exercise and moving more can help

  • Build and maintain muscle strength and mass
  • Improve endurance
  • Increase flexibility
  • Help maintain balance and reduce the risk of falling
  • Increase bone strength and density
  • Improve mood and help cognitive function

The Department of Health has easy to read information and practical ideas for older people to help increase physical activity and minimise sedentary behaviour every day.

For more information about physical activity and sedentary behaviour guidelines for all age groups visit the Department of Health website.