If life is in danger
Beyond Blue 24/7 crisis support
Fortem Australia during business hours
It is well known that exercise can be used as a tool to help manage physical injury, chronic health diseases, pain management and prevent or manage mental health conditions.
Knowing this, and having positive experiences exercising, can be motivators to incorporate physical activity, exercise, or movement into your daily routine.
However, exercise is often one of the first things in our daily routines that gets skipped for other priorities, when we are too busy, tired, stressed, overwhelmed or not feeling well.
How can you find a way to overcome the challenges and embrace regular exercise, and all the benefits, into your life? We have some great advice for you, and in our Resource Library you can also find several easy to do programs that use your own body weight (you don’t need specialised equipment or a gym!)
Do you find yourself skipping exercise because you think it is hard work, drains your energy or takes too much time? Maybe you can’t fit it into your busy daily schedule? Perhaps you think you must find a gym to go to, and are worried about the cost or accessibility? Have you put exercise in the ‘too hard’ basket?
Movement and exercise can be done anywhere, any time. Simple exercises like walking, squats, lunges, push-ups, boxing on the spot, crunches and triceps dips do not require any specialised equipment, you only need minimal space, and a short amount of time to complete.
As you progress and gain confidence, investing in small handheldweights or resistance bands may be an affordable and easily accessible option, to suit most fitness levels.
When looking at the National Health Guidelines from the Department of Health, the recommendation for physical health and wellbeing is to complete all the following:
Now this may seem daunting to some people, and we know motivation to exercise can be low with only ~35% of the Australian population getting the recommended amount of physical activity.
Sedentary behaviour which includes being stationary for long periods of time is one of the highest risks for the burden of disease and increasing risk of mental health symptoms.
You do not need to have a diagnosis of mental illness to experience poor mental health. Research has also found that people who complete nil to low levels of exercise vs high level of exercise are 75% more likely to have a diagnosis of depression and experience exacerbation of mental health symptoms.
The key is to start moving and moving regularly. Build up your self-esteem and self-efficacy to help you master (or re-master) your skills.
EXERCISE AS MEDICINE FACT 1
Regular exercise can have a protective effect against development of mental health conditions, physical diseases, and injury.
EXERCISE AS MEDICINE FACT 2
Simply starting or increasing walking 15 minutes per day, 5 days per week, can reduce the physical inactivity burden of disease by 13%.
EXERCISE AS MEDICINE FACT 3
Exercises like using resistance bands for strength training 3x per week and walking daily from 20-45 minutes has also shown to improve weight management, cardiovascular health and improve sleep quality and quality of life.
Importantly, exercise has also been shown to reduce symptoms of stress, anxiety and depression by over 32%! A compelling case for simple changes in your daily routine
Not only do you feel stronger, have more energy and feel like you may be able to ‘keep up with the kids’, exercise can also help you
We know that the by doing 5-10 minutes of exercise can shift mood by 12% and exercising up to 30 minutes per day can reduce your chances of developing depression by 17%.
AWAKEN YOUR BODY! EXERCISE FOR YOU AND YOUR FAMILY
Using exercise as a skill and strategy to manage ill health or prevent mental health conditions is key. Exercise is a strategy that helps manage stress, pain, anxiety, depression, improve socialisation, develop routine, can create a sense of self-efficacy, achievement, and skill mastery.
So why not incorporate daily exercise, like walking, fun physical activities or body weight exercises. Check out the Fortem Resource Library to find guides for Body Weight Exercise Program and Exercise with Therabands. You can exercise anywhere, any time.
The information regarding the exercise and programs in these guides is of a general nature only. You should consult a health professional before
starting an exercise program to determine if it is safe for you. If you have an injury please seek assistance from a medical professional.