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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

 

We live in a 3D world, it's time to start training that way!

By Alison Absolute Balance • 24 Apr, 2024
The human body is designed to move in a three-dimensional plane divided into the following segments: Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements. Frontal Plane: Cuts the body into front and back halves. Side to side movements. Transverse Plane: Cuts the body into top and bottom halves. Twisting/rotational movements. Too often we get caught training mostly in a sagittal plane, think running, squats, bicep curls etc. While these are all good exercises, in day-to-day life we don’t only move along a sagittal plane. What happens when you need to quickly get out of the way of the e-scooter flying towards you on the foot path or make a quick sidestep to avoid a pothole – these movements are along the frontal plane. While movements such as turning to check your blind spot while driving or turning to talk to the person next to us are in the transverse plane. When it comes to injury prevention and movement efficiency it is important to incorporate exercises from all planes of movement into training programs. Sagittal If a line ran down the middle of the body splitting it from left to right, movements parallel to this line are within the sagittal plane of movement. The sagittal plane is the most common plane of movement and is trained overwhelming more than the frontal and transverse planes of movement. Movements/exercises considered to be in the sagittal plane include running, squats, deadlifts and bicep curls. Now while all these exercises are good, with the way our lives having evolved into many desk sitting roles, driving from place to place etc, to then go to the gym and focus heavily on movements that are predominantly up – down, and forwards – backwards we can end up reinforcing these pathways and becoming somewhat robotic, heavily limiting our natural movements. Frontal If a line ran down the middle of the body splitting it into front and back, movements parallel to this line would be within the frontal plane of movement – essentially any movement that involves moving away from or towards the midline. Often neglected in strength programs, frontal plane exercises include Cossack squats, lateral lunges, and side raises. Transverse If a line split the body in half separating it into top and bottom with the pelvis being the point of division, any movement parallel to this line would be considered to be in the transverse plane of movement. Movement along/through a transverse plane is generally more rotational such as a Russian twist or trunk twist. By focussing largely on sagittal plane movements, we are risking developing muscle imbalances, limited mobility and uncoordinated movements in the neglected planes. Our body is designed to move on a 3-dimensional plane so make sure to train in a way that will allow it to move the way it’s supposed to. Katie McGrath Injury Prevention Specialist Injury Prevention Services

Stretching and mobility benefits

18 Apr, 2024
Stretching and mobility exercises are indispensable components of both injury prevention and recovery strategies. Incorporating dynamic stretches before physical activity can help prepare the body for movement by increasing blood flow to muscles and enhancing joint flexibility. This dynamic warm-up routine primes the muscles and connective tissues, reducing the risk of injury during subsequent activity. Furthermore, static stretches, performed after physical activity, helps alleviate muscle tension and improve flexibility, thereby minimizing the likelihood of strains and tears. In the realm of injury recovery, stretching and mobility exercises play a crucial role in rehabilitation protocols for individuals recuperating from various musculoskeletal injuries. Following an injury, muscles can become tight and weakened due to disuse or trauma. Gentle stretching exercises aid in maintaining or restoring flexibility, preventing muscle atrophy and contractures. Additionally, targeted mobility exercises assist in restoring range of motion and functional movement patterns, allowing individuals to gradually regain strength and flexibility while reducing the risk of re-injury. Moreover, stretching and mobility exercises promote tissue healing by improving circulation to the injured area. Increased blood flow delivers essential nutrients and oxygen to damaged tissues, facilitating the repair process and reducing inflammation. By incorporating a comprehensive stretching and mobility routine into their regimen, individuals not only safeguard themselves against future injuries but also expedite their recovery journey, enabling them to return to their activities with greater resilience and confidence. Mariah Adolphus Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

Meet a Team Leader at AB

05 Apr, 2024
Hey, my name is Blake, and I am an Exercise Physiologist, Workers Compensation Specialist and Clinical Team Leader at Absolute Balance. I graduated from Edith Cowan University in 2015 after completed my Bachelor of Science (Exercise Science and Rehabilitation). I grew up on a farm Northeast of Perth past Gingin with my parents and two brothers, both of which are back working on the farm, which has been in our family for generations. My love for sport and interest in the human body initially prompted me to complete my Bachelors in Exercise and Sports Science, and my initial thoughts on a career were either Physiotherapy or Phys Ed Teacher. However, this quickly changed when I commenced my first Exercise Physiology unit in my Sports Science degree as it opened my eyes to exercise rehabilitation, and how important it was to individuals with injuries. Having experienced multiple injuries personally playing football (AFL), basketball and tennis, I can fully empathise with how much injuries can impact your life. Being an EP and being in a role where I can make a positive and meaningful impact on individual’s lives who have sustained an injury is extremely important to me. This doesn’t only extend to the patients I see, but also the team members I lead within Absolute Balance. I guide a team of five in the Northeast region at Absolute Balance, assisting them with their own patients and leading them to grow as Exercise Physiologists and individuals. Although it has its challenges, leadership is extremely rewarding and has helped me grow both personally and professionally. Whilst I am not at work, I am spending my time at the gym, at football training and games during February-September (or in the car travelling to and from comes with the gig of country football), spending time with my wife and our dog Otis. I spend the other half of my weekend manicuring my lawn and watching good shows and sports. Blake Cocking Workers Compensation Specialist ‑ Team Leader North East (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA
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