Cardiovascular Fitness
Cardiovascular (aerobic) exercise supports heart and lung health, may assist with body-weight management and can improve mood. The Australian Physical Activity Guidelines recommend adults accumulate 150–300 minutes of moderate-intensity, or 75–150 minutes of vigorous-intensity, aerobic activity per week.
Sample Weekly Cardio Programme (Beginner to Moderate)
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Monday | Brisk walking | 30 min | Moderate |
| Wednesday | Cycling or swimming | 25 min | Moderate |
| Friday | Interval walk (3 min brisk / 1 min easy) | 28 min | Moderate–Vigorous |
| Sunday | Recreational (bushwalk, sport, active play) | 40 min | Variable |
Intensity guide: At moderate intensity you can hold a conversation but not sing. At vigorous intensity you can speak only a few words before needing to catch your breath.
Strength Training
Resistance training supports lean muscle mass, bone density and metabolic health. Australian guidelines recommend muscle-strengthening activities on at least two days per week for adults. The routine below uses bodyweight only and is suitable for beginners.
Bodyweight Circuit (2–3 rounds, 60 s rest between rounds)
- Squats — 12–15 reps. Stand shoulder-width apart, lower hips back and down, keep chest upright, drive through heels to stand.
- Push-ups (or knee push-ups) — 8–12 reps. Hands slightly wider than shoulders, lower chest towards floor, press back up with control.
- Reverse Lunges — 10 per leg. Step one foot back, lower rear knee towards floor, press through front heel to return.
- Glute Bridges — 15 reps. Lie on back, knees bent, press hips up until body is straight from shoulders to knees.
- Plank — 20–40 seconds. Forearms and toes supporting body; maintain straight line from head to heels.
- Bent-Over Row (water bottles or light dumbbells) — 12 reps. Hinge at hips, pull weights towards ribcage, squeeze shoulder blades, lower with control.
Progression: When 3 rounds feel comfortable with good form, increase reps, slow the tempo, or add a 2-second pause at the hardest point of each movement before adding external weight.
Flexibility & Mobility
Regular flexibility work may help maintain joint range of motion, support recovery between sessions and reduce certain injury risks. Perform these stretches after training when muscles are warm. Hold each position for 20–30 seconds without bouncing.
Post-Workout Stretch Routine
- Standing Quad Stretch — Stand on one leg, pull opposite heel towards glute, keep knees aligned. Use a wall for balance if needed.
- Hip Flexor Stretch — Half-kneeling position, shift weight forward until stretch is felt at front of kneeling hip.
- Hamstring Stretch — Place one heel forward on a low step, hinge at hips with a flat back until stretch is felt behind the thigh.
- Chest Doorway Stretch — Place forearms on a doorframe at shoulder height, lean gently forward to open the chest.
- Cat-Cow — On hands and knees, alternate between arching and rounding the spine through 8–10 slow cycles.
- Seated Spinal Rotation — Sit with one leg extended, cross the other foot over. Gently rotate torso towards the bent knee. Repeat both sides.
Weekly Schedule Summary
| Day | Focus | Duration |
|---|---|---|
| Monday | Cardio (brisk walk) | 30 min |
| Tuesday | Strength circuit | 25 min |
| Wednesday | Cardio (cycling or swim) | 25 min |
| Thursday | Rest or gentle flexibility | 15 min |
| Friday | Strength circuit + stretches | 35 min |
| Saturday | Recreational / active hobby | 40+ min |
| Sunday | Rest | — |