Start your exercise journey, enjoy the journey, don't look back.

May 23, 2023

In today's fast-paced world, it's not uncommon to have a packed schedule that barely leaves time for sleep, let alone exercise. Despite the numerous benefits of staying physically active, establishing, and maintaining an exercise routine can be an uphill task, particularly if you have a demanding job, family responsibilities, or other commitments. Yet, carving out time for regular workouts is crucial for boosting your health, mood, and overall well-being. Exercise and Sports Science Australia recommend daily exercise, averaging 2.5 hours depending upon intensity and strengthening activities at least 2 days per week.  In this blog, we'll explore the common challenges of establishing and maintaining exercise in a busy life and provide actionable tips to help you stay fit and healthy.


Plan:

Planning is crucial when it comes to fitting exercise into your busy schedule. Take a few minutes to create a weekly schedule, including the times when you can fit in a workout. Take advantage of little time pockets throughout your day, such as early mornings or lunch breaks, and make sure you stick to your schedule.


Make it a routine:

Making exercise part of your routine can help ensure it gets done consistently. Pick a time during the day that works best for you and commit to it. For instance, you can make it a habit to train for 30 minutes every morning, or 20 minutes every night before dinner.


Utilize bodyweight exercises:

Bodyweight exercises are an excellent way to build strength without the need for equipment. They can be done anywhere and anytime, making them perfect for busy days. Some examples include push-ups, squats, lunges, and planks. A quick bodyweight routine can be done during a break or between meetings.


Multitask:

You can also incorporate strength training into everyday activities. For example, you can do calf raises while you brush your teeth or hold a plank while watching a TV show. Multitasking allows you to exercise while still getting other tasks done. 


Join a fitness class:

Attending a fitness class can help you stay accountable and motivated. They can also help you create a workout plan that fits your busy schedule. You can choose a class that meets at a time that works for you and use that as your allocated exercise time for the day.


Exercise in short bursts:

You can break up your workout routine into shorter sessions throughout the day. For example, you can do strength exercises for ten minutes in the morning, ten minutes over lunch, and another ten minutes in the evening. This makes it easier to fit in workouts without feeling overwhelmed.


Set Goals and Track your progress:
A lack of clear goals can kill motivation. Set realistic and achievable fitness goals, which enable you to see progress towards your end goal, such as losing weight, running a 5k race, or being able to climb stairs without getting out of breath. Break it down into smaller goals, for example, aim to increase the intensity or duration by 10% each week. Tracking your progress allows you to gain some perspective about how far you’ve come and celebrate your successes. You can track your progress in different ways; by measuring your heart rate, keeping a record of your distance and time, or by taking pictures of yourself to track any physical changes. 


Mix it up:
Variety can help you stay motivated, especially if you become bored with your exercise routine. Incorporate different forms of cardiovascular exercise, such as running, cycling, swimming, or HIIT classes. This will keep things exciting, challenging, and help prevent boredom.


Find a Partner
Having a workout partner or a trainer can be crucial to maintaining motivation. They provide accountability, support, and can be great cheerleaders along the way. You can also share your progress, goals, and challenges with each other, which keeps you both on track.


Focus on the benefits.

Focus on the benefits of completing daily cardiovascular exercise and twice weekly strengthening exercise. It can help lower the risk of heart and chronic diseases, increase endurance, help with weight loss, reduce stress, and improve overall health and wellbeing.

 

In conclusion, incorporating strength and cardiovascular exercises into your busy schedule may seem difficult, but it can be done. With proper planning, dedication, and a little creativity, you can make fitness a part of your daily routine. Maintaining motivation to complete daily cardiovascular exercise can be challenging, but incorporating these strategies can make it easier and more enjoyable. Remember to set realistic goals, track progress, find a workout partner, mix up your routine, and focus on the benefits. With these tips, you’ll be well on your way towards achieving your fitness goals. Remember, maintaining a consistent exercise routine is crucial for your overall health, physical fitness, and mental well-being.


References

1. Keogh, J. W. L., Winwood, P. W., & Simpson, C. L. (2017). The Exercise Recommendations for Clients with Knee Osteoarthritis by Exercise and Sports Science Australia. Journal of Science and Medicine in Sport, 20(9), 895–899

2. McCarthy, D. J., & Dale, M. J. (2019). Exercise and Sports Science Australia position statement on exercise prescription for the prevention and management of osteoporosis. Journal of Science and Medicine in Sport, 22(4), 424–427

3. Cahill, M. J., Proudfoot, N. A., Mills, B. D., & Barr, S. I. (2019). Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for overweight and obese adults. Journal of Science and Medicine in Sport, 22(9), 969–974

4. Winwood, P. W., Keogh, J. W. L., & Weeks, B. K. (2018). Exercise and Sports Science Australia (ESSA) Position Statement on the Role of Resistance Training for Health and Disease. Journal of Science and Medicine in Sport, 21(10), 1070–1077


Emma Wilson

Workers Compensation Specialist (AEP, ESSAM)

Exercise Rehabilitation Services – WA

 

The Importance of Warm Down Routines After Exercising

June 13, 2025
When it comes to exercise, most people focus on warming up or pushing through the workout itself, but what often gets overlooked is the warm-down which is a period of gentle movement and stretching after your main workout. Though it may feel tempting to skip it, a proper warm-down is crucial for both your physical health and your mental well-being. Here is why this final phase of your workout deserves just as much attention as everything that comes before it: 1. Helps Prevent Injury One of the most important physical benefits of a warm-down is injury prevention (Witvrouw, et al., 2004). After intense activity, your muscles are warm, flexible, and more prone to strain if you suddenly stop moving (Witvrouw, et al., 2004). Gradually slowing down your heart rate and stretching your muscles helps release tension and reduce muscle stiffness, which can significantly lower the risk of cramps, strains, and post-workout soreness (Witvrouw, et al., 2004). 2. Promotes Better Circulation During exercise, your heart rate and blood pressure increases to support your body’s physical demands (Alter, 1998). If you stop abruptly, blood can pool in your limbs, leading to dizziness or even fainting. A warm-down helps maintain healthy blood flow by gradually lowering your heart rate and allowing your body to transition smoothly back to a resting state (Alter, 1998). This improves circulation and helps the body clear out metabolic waste products like lactic acid (Alter, 1998). 3. Supports Mental Clarity and Stress Relief Exercise is a proven mood booster, and warming down can enhance these benefits. Taking time to breathe deeply and reflect during your warm-down allows your nervous system to shift from the high-energy "fight or flight" mode into the calmer "rest and digest" state (Van Hooren & Peake, 2018). This shift reduces stress hormones like cortisol and helps improve mental clarity, calmness, and emotional balance (Van Hooren & Peake, 2018). 4. Enhances Flexibility and Recovery Including dynamic and static stretches during your warm-down helps maintain or even improve flexibility over time (Alter, 1998; Witvrouw, et al., 2004). Muscles are more pliable after a workout, making this the perfect time to gently lengthen and release them (Alter, 1998; Witvrouw, et al., 2004). This not only reduces soreness in the days following exercise but also supports quicker recovery and better performance in future workouts (Alter, 1998; Witvrouw, et al., 2004). 5. Reinforces Healthy Mind-Body Connection Warming down creates a moment of mindfulness—a chance to tune into how your body feels after movement (Van Hooren & Peake, 2018). This reinforces a healthy relationship with exercise that is about more than burning calories or hitting performance goals (Van Hooren & Peake, 2018). It is a time to appreciate what your body can do and to give it the care it deserves (Van Hooren & Peake, 2018). This shift in perspective can be especially helpful in maintaining long-term motivation and preventing burnout (Van Hooren & Peake, 2018). Conclusion A warm-down might seem like a small part of your workout, but its benefits for your physical and mental well-being are significant. From preventing injury and aiding recovery to promoting mental clarity and deepening your connection with your body, those extra 5–10 minutes are well worth your time. So next time you finish a run, gym session, or yoga class, do not rush off, take a couple minutes to wind down. Your body and mind will thank you for it. References: Witvrouw, E., Mahieu, N., Danneels, L., & McNair, P. (2004). Stretching and injury prevention: an obscure relationship. Sports medicine, 34, 443-449. Alter, M. J. (1998). Sport stretch. Human Kinetics. Van Hooren, B., & Peake, J. M. (2018). Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries, and the long-term adaptive response. Sports Medicine, 48(7), 1575-1595.

Reduce The Risk of Developing Knee Osteoarthritis

May 23, 2025
Each year, more than 53,000 knee replacements are performed in Australia, with that number steadily increasing. It's predicted that by the year 2030, this number will rise to over 150,000. Unfortunately, genetics play a significant role in whether you will develop osteoarthritis and require a knee replacement. However, there are several proactive steps you can take to reduce your risk. Weight Management Maintaining a healthy weight is important for reducing the risk of knee osteoarthritis. Excess weight puts additional stress on your knees, increasing the risk of developing osteoarthritis. Live an Active Lifestyle Engaging in a variety of exercises, including both strength training and aerobic activities, is essential for maintaining healthy knees. Strength training helps build muscle around the knee, providing better support and reducing the strain on the joint. Aerobic exercises, such as walking, swimming, and cycling, improve cardiovascular health and promote overall physical fitness. A well-rounded exercise routine can help reduce the risk of injury and osteoarthritis. Avoid Repetitive Knee Injuries Preventing knee injuries is another key factor in reducing the risk of needing a knee replacement. It’s been shown that people who have had multiple knee injuries and or surgeries are more likely to develop knee osteoarthritis later in life.  Brody Kilbey Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA

Step-Up for MSWA - Training Tips and Preparing for the Event

May 22, 2025
Central Park will be hosting the Step-up for MSWA charity event on Sunday, the 22nd of June 2025! Below are some tips on training in the lead up to the event, and what you can do to prepare day of! Training tips: Take the stairs The best way to train is to do more of what you’ll be doing—climb more stairs and increase your daily walking. Add high-intensity activities like running, cycling, or incline walking to boost endurance, especially if you're aiming for a fast finish. No fitness watch? Most smartphones can track your steps! Sleep & eat well Aim for 7–9 hours of sleep and fuel your body with a balanced diet: lean protein, whole carbs, and minimal processed foods. Good sleep and nutrition help with both performance and recovery. Build strength Stronger legs and joints help prevent injury. Include squats, lunges, and calf raises in your routine to support stair climbing. How to prepare on the day: Eat smart Have a light, balanced meal about 1–2 hours before the event. Include carbs for energy and stay hydrated. Dress appropriately Wear comfortable workout gear and proper shoes with good grip and support. Bring essentials Pack a water bottle, a sweat towel, and any medical needs (like asthma puffers). Pace yourself Keep a steady pace and listen to your body. Stay positive Remember you're climbing for a cause—supporting people living with MS! Be sure to enjoy the experience!
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