Healthy Food Guide (Australia) - - CONTENTS -

Add these sim­ple ex­er­cise habits to your day

1 Never miss a Mon­day

Re­search shows you’re most likely to fall off the healthy band­wagon later in the week. Take ad­van­tage of that ‘fresh start’ men­tal­ity and kick-start the week with a Mon­day morn­ing sweat ses­sion.

2 To dust is a must

You bend to vac­uum and stretch to hang out the wash­ing, so start think­ing of house­work as a fee-free gym class. The more mus­cle you put into your chores, the more your body will ben­e­fit.


You know what they say … it all adds up. And it’s true! When you don’t have time to fit in a 30–minute workout, break it into three shorter 10–minute bouts of ac­tiv­ity across the day. Ev­ery bit counts!

4 Take the stairs

It’s an oldie but a goodie. The prob­lem is, these days tak­ing the lift or es­ca­la­tor is the norm, so break that habit and start a pos­i­tive one by climb­ing the stairs wher­ever pos­si­ble.

5 Stan & de­liver

Stand­ing for three hours at work could burn an ex­tra 600kJ (144cal) per day. Stand while talk­ing on the phone or in meet­ings, and take fre­quent trips to the printer and water cooler.

6 Track your steps

A pe­dome­ter or fit­ness-track­ing app on your phone is a great way to stay mo­ti­vated and ac­count­able. Aim for 8000–10,000 steps a day, and then chal­lenge your­self to beat your pre­vi­ous day.


Just as you would pen­cil in an ap­point­ment or lunch date with a friend, make ex­er­cise a non-ne­go­tiable ac­tiv­ity that’s sim­ply part of your daily rou­tine. Don’t think — just do!

8 Squat breaks

Burn ex­tra kilo­joules dur­ing those in­ces­sant ad breaks on TV by do­ing squats, lunges, push-ups or sit-ups. If you do one ex­er­cise per ad break, it can pain­lessly add up to six dif­fer­ent ex­er­cises over just one hour!

9 Garde wit gust

Dig­ging, weed­ing, plant­ing and mow­ing help fire up your arms, shoul­ders, calves, thighs and glutes. It’s a full-body workout! You could burn 800kJ (191cal) in just 30 min­utes.

10 Lis­ten & learn

Down­load a pod­cast or au­dio­book, but only lis­ten when you’re out walk­ing or run­ning. You’ll want to keep on lis­ten­ing to find out what hap­pens next, so you’ll be more mo­ti­vated to keep mov­ing.

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