“The COVID-19 pandemic is disrupting every aspect of Australian’s lives, including our physical activity routines – like going to the gym, playing teams sports or even walking with a group of friends,” said Heart Foundation Director of Active Living, Adjunct Professor Trevor Shilton.

“If you’re home for long periods, there might be a temptation to spend more time on the couch, but we would encourage Aussies in this situation to find ways to stay fit, active and healthy.”

Physical inactivity is a key risk factor for heart disease, which continues to be the single most leading cause of death in Australia.

The Heart Foundation has some tips and tricks for staying active:

  • Any physical activity is better than none,
  • Avoid sitting for long periods – break up your day,
  • Try to move in as many was as you can throughout the day – build up to 30 minutes
  • The goal is to build up to 150 minutes a week of moderate intensity level – a brisk walk to make you puff a little but still be able to conduct a conversation,
  • moving about while at home.

Ideas may also include:

  • Gardening,
  • Exercise bike,
  • Develop your own physical routine,
  • Youtube exercise programs,
  • Declutter a room or shed,
  • Paint or restore furniture items,
  • Indoor bowls,
  • Yoga,
  • Aim for 10,000 steps per day, and
  • Resistance training exercise programs (HIIT).

We need to limit our sedentary recreational screen time to no more than two hours per day. Break up the TV or movie time with some fun activities with our children and most importantly, keep them out of their bedrooms and off their devices and be active together,” said Professor Shilton.

For more ideas and information, have a look on the Heart Foundation website.


This article provided by the Heart Foundation.

Indoor Bowls, Chateau Tongariro, 1960. Image courtesy Archives NZ.