1. Start Small, Stay Consistent

You don’t need to overhaul your entire life to improve your fitness. Start with small, achievable goals; like a 10 - 15 minute walk in the morning and/or after dinner - and gradually increase your activity over time. The Australian Department of Health recommends at least 30 minutes of moderate activity per day. ¹

2. Move Throughout the Day

Even if you have a desk job or busy schedule, there are still ways to stay active:

• Take the stairs instead of the lift
• Stand up and stretch every hour
• Do some light exercises (like squats or calf raises) while making tea or waiting for dinner to cook

These micro-movements can improve circulation and help you stay energised throughout the day.

3. Find Activities You Enjoy

Staying active is easier when it’s something you like doing. Whether it’s walking your dog, cycling along a local trail, dancing, swimming, or joining a group fitness class - choose something that makes you feel good and look forward to moving.

4. Mix Things Up

Varying your routine keeps your workouts fresh and more effective. Try alternating between walking, bodyweight exercises, yoga, or sports with friends. Switching up your activities helps engage different muscle groups and prevents boredom.

5. Track Your Progress

Monitoring your activity - even with something as simple as a step counter or journal - can help you stay motivated. You might track your walking distance, how many sessions you complete in a week, or how you feel after each workout. Celebrate milestones like completing your first month of regular exercise or achieving your personal best.

Tips to Support an Active Lifestyle

• Stay hydrated: Aim to drink plenty of water throughout the day, especially before and after exercise.
• Eat well: A balanced diet that includes lean protein, vegetables, wholegrains, and healthy fats helps support your energy and recovery.
• Consider an Oral Nutritional Supplement (ONS): An ONS like Ensure can provide extra vitamins, minerals, and calories to support recovery, especially if you’re struggling to meet your needs through food alone.
• Get enough rest: Sleep plays a key role in fitness and wellbeing, so aim for 7-9 hours per night.

Set realistic goals: Choose goals that are specific, measurable, and achievable to help you stay on track.